Monday 9/25/17 - Over My Head

September 25, 2017

 

MAIN WOD

M-1: Snatch Pull + Snatch High Pull + Snatch + Overhead Squat

1-1-1, 4x1

 

M-2: For time:

120 Double Unders

60 Chest-to-Bar Pull Ups

60 Hang Power Snatches 95/65#

120 Double Unders

Time Cap: 22:00

 

L2: For time:

40 Double Unders

60 Pull Ups

60 Hang Power Snatches 65/50#

40 Double Unders

 

L1: For time:

120 Single Unders

30 Jumping Pull Ups

30 Hang Power Snatches

120 Single Unders

 

Extra Credit: 15:00 Volume Accumulation/Practice of one of the following:

a)Deficit Strict Handstand Push up

b)Strict Handstand Push up

c)Handstand negative to headstand

d)Box L Handstand Pushup, slow descent

 

FITNESS CLASS

F-1: 15:00 to Establish a Heavy Set:

2 Hang Power Snatches + 2 Overhead Squats

 

F-2: For time:

40 DU/120 Single Unders

40 Jumping Pull Ups 

40 Hang Power Snatches

40 DU/120 SU

 

WEIGHTLIFTING

W: Jog 400m

2 sets:

6 KB Windmills/side

10 Lunges

10 Barbell Split Press

 

W-1: High Power Clean + Low Power Clean + Clean + Jerk

1-1-1, 4x1