Monday 23 September, 2013

By 09/22/2013 wod
coach1

Don’t forget that Dr. Hill is coming up on Tuesday from the Denver Sports Injury Center to talk about recovery! Spots are filling up fast for this free seminar so sign-up now before it’s too late!

All Levels

BB Gymnastics

10 minutes to Establish a heavy Hang Snatch double + 1 Snatch from the ground (no misses)
Complete 3 sets at heaviest weight

Conditioning

L) 2min ME HSPU

then:

10 minute AMRAP of:
5 C2B Pull-up
10 Burpee

Then:

2min ME HSPU

T1) 3 Rounds for time of:
400m Run
25 Ring Row
25 Push-up
25 Sit-up

T2) 2min ME C2B Pull-up

Then:

10min AMRAP of:
3 Push-Jerk @ 85-95% RPE
10 Bar Over Burpee

Then:

2min ME C2B Pull-up

Weightlifting

BB Gymnastics

10 minutes to Establish a heavy Hang Snatch double + 1 Snatch from the ground (no misses)
Complete 3 sets at heaviest weight

Strength

1a) 5 x 5 Behind the Neck Push Press + 1 Overhead Squat – Heavy – Rest 60 seconds
1b) 5 x 2 3-Stop Snatch Pull – Heaviest Possible – Rest 60 seconds

Mid-line and Accessories

1a) 3 x 15 GHD Sit-up – Rest 60 Seconds
1b) 3 x 8 Strict Weighted Pull-up

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