Friday, September 19, 2014

kbs kate

140919:

10 Minutes: Power snatch review & technique work (emphasis on 1st two pulls)

-then-

“Bullfrog”
Ascending Ladder for 8 Minutes:
20 Double-Unders, 1 Power Snatch (115#/80#)
20 Double-Unders, 2 Power Snatch (115#/80#)
20 Double-Unders, 3 Power Snatch (115#/80#)
NOTE: Continue to add (1) Power Snatch per round for 8 Minutes.

-then-

EMOM 12
Even: 5 Deadlift + 6 lateral burpees over the bar
Odd: 10 TTB

Thursday, September 18, 2014

rowing is fun

140918:

Find a 1 RM Front Squat

-then-

“Beretta”
For time:
20 Thrusters
20 Hang Power Cleans
20 Push Presses
20 Overhead Squats
20 Front Squats
NOTE:* On the Minute: 5 Burpees *; Prescribed Weight 95#/65#


Week 7 Squat Homework:
Front Squat 10 x 3 @ 83%

630 Skills: Squat, Front Squat, Overhead Squat

Tuesday, September 16, 2014

tom snatch

140916:

“Pinwheel”
30 – 25 – 20 – 15 – 10
Row for Calories
Box Jumps (24″/20″)
Wall Balls (20#/14#)

-then-

3 rds:
20 weighted sit-ups (5#-10# plate behind head)
20 band pull aparts


630 Skills: Air Squat, Front Squat, Overhead Squat

Legacy WOD

View Legacy WOD