Monday, 21 October 2013

By 10/20/2013 wod

There will be no T1 or T2 workouts this week. Rest, recover, and mobilize! Do your mobility/movement homework and get ready.

All Levels

BB Gymnastics

15min to establish 1RM Hang Snatch

Conditioning

2min ME Pull-up
-then-
3 Rounds of:
12 Push-Press@55-65%
30 Hollow Rock
400m Run
-then-
2min ME Pull-up

Weightlifting

BB Gymnastics

15 minutes to Establish a 1RM Hang Snatch from Top of the Knee
Three sets of 1 Hang Snatch @ 90% of above

Strength and Accessories

1a) 3 x 3 Snatch Hi-Pull @ 100% 1RM Snatch – Rest 60 Seconds
1b)3 x 5 Behind the Neck Push-Press – Rest 60 Seconds
2a) 3 x 10 Good Morning – Heavy – Rest 60 Seconds
2b) 3 x ME Toes-to-Bar – Rest 60 Seconds

Team (Modified Outlaw)

This week we’ll start customizing the workouts to weaknesses based on the sheet you filled out last week. Primary focus will be on performance at the Open level for most of us, and some Regional level work for Bridget.

WOD- The Outlaw Way 131014. Sub HSPU work for SnGrPP. Jason- use the metronome in the gym for the double-unders.

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