Thursday 8/10/17 - Wear Long Socks

August 9, 2017

 

 

 

MAIN WOD

 

M-1: Deadlift

5RM

 

M-2: For Time:

6/4 Rope Climbs, 15' Ascent

30 Kettlebell Snatch, 53/35#, alternate arms every 5 reps

4/2 Rope Climbs

20 Kettlebell Snatch, alternate arms every 5 reps

2/1 Rope Climbs

10 Kettlebell Snatch, alternate arms after 5 reps

 

L2: 

12' Rope Climbs

35/25#

 

L1: 

3:! Walk ups

26/18#

 

 

FITNESS

 

F-1: Deadlift

15min to build to heavy set of 5

 

F-2: For Time:

30 T2B or Knee Raises

300’ Sled Push

20 T2B or Knee Raises

200’ Sled Push

10 T2B or Knee Raises

100’ Sled Push

 

WEIGHTLIFTING

 

Bike 5:00

3 sets:

10 RDLs

6 Snatch Grip OH Split Squats/side

6 Thoracic Rotations/Side

 

Snatch Balance

3-3-2-2-1-1-1

 

Snatch Pull + Snatch

2x1 @ 65%

2x1 @ 70%

2x1 @ 75%

3x1 @ 80%

 

 

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