Wednesday, June 25, 2014

062514 WOD

A. 1:00 at each station:

– DU

– row

– front plank

– ball slams

– burpees

– hollow rocks

B. Strict press – linear week 2

3 x 5 (add 5# to week 1)

Subset with 3 x 3 negative pull-ups

C. AMRAP 9:00

3 full snatches (95/65)

3 pull-ups

3 box jumps (24/20)

6 full snatches (95/65)

6 pull-ups

6 box jumps (24/20)

9 full snatches (95/65)

9 pull-ups

9 box jumps (24/20)

12, 15, 18 … And so on, adding three reps with each round. Score is last completed round plus additional reps.

>> On – Ramp

Same time domain and rep scheme with hang power snatches AHAP; ring rows; step-ups