Wednesday, July 8, 2015

Way to work, Tuesday classes! You folks killed that partner WOD. It was exciting to watch. As our friend CJ Martin says: “Full effort; full victory!”

070815 WOD

A. Three rounds NFT

250-meter row or 200-meter run

10 arch to hollow (kip) on rings

B. Press – 5/3/1 month 3 | week 2

70% x 3

80% x 3

90% x 3+

Subset: 3 x 8 / arm bent-over rows with dumbbells AHAP (one knee and one hand on bench)

C. For total time:

300-meter run

20 power snatches (95/65)

10 ring muscle-ups (sub for ring/bar muscle-up = 1 pull-up + 1 dip)

Rest 2:00

300-meter run

20 power cleans (95/65)

10 bar muscle-ups

>> On-Ramp

For total time:

300-meter run or 350-meter row

15 hang power snatches

10 ring rows + 10 parallette dips

Rest 2:00

300-meter run or 350-meter row

15 hang power cleans

10 ring rows + 10 parallette dips