Sunday, February 16, 2014

Monday - WOD 40 - Monday madness

Warm-up
- 2 snatch long pull + 2 snatch push press + 2 overhead squats - 2 sets

Strength
-3 sets of Power snatch + overhead squat + snatch (2 sec pause in bottom of each) 70% of snatch
-3 sets of Push press + power jerk behind neck + split jerk (5 sec hold in split position with drive leg pulse) 70%,75%, 80%
-3 sets of 3 front squat at 80%

WOD
-10 pulls on the rower
Use that number in meters,  subtract from 200
Do that many push presses 95/65

-10 pulls on the rower
Use that number in meters,  subtract from 200
Do that many chest to bar pullups

-10 pulls on the rower
Use that number in meters,  subtract from 200
Do that many HR pushups

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