6/20 WOD: Deadlifting, then Pull-Ups and Snatches Level I Skill: Review of Proper Deadlift Form Strength: Deadlift 5-5-5-5 Conditioning: 5RFT of 15 Ring Rows, 10 DB Snatches (50/30), 200m Run * time cap - 18 min time limit End of class challenge (not mandatory): 3 attempts Max Hold at the top of a pull-up - just because I am curious. Level II Skill: Review of Proper Deadlift Form Strength: Deadlift 4 x 8@ 75% 1RM Conditioning: 3 RFT of 20 Pull Ups, 20 KB Snatches (24kg/16kg - or 60/40DB), 10 GHRs (or 15 GHD Hip Extensions) * time cap - 14 mins End of class challenge (not mandatory): Max Hold Plank with (45/25) on your back - just because I am curious. Level III Skill: Using the power monkey (aka the ring thing) perform: [1 MU + 1 F.Lever (10secs), 1 MU + 1 B.Lever (10secs)]x3 x5 Strength: Clean Pull Deadlift 4 x 5@ 105% 1RM Clean Hang Clean: 3-3-3-3 Conditioning: 3 RFT of 2o Pull Ups, 20 KB Snatches from low hang (32kg/24kg), 10 GHRs (from parallel) * Pull Ups and KB snatches must be done Unbroken - 200m Run for every break (on your own after completion of Conditioning)6/20 WOD: Deadlifting, then Pull-Ups and Snatches Level I Skill: Review of Proper Deadlift Form Strength: Deadlift 5-5-5-5 Conditioning: 5RFT of 15 Ring Rows, 10 DB Snatches (50/30), 200m Run End of class challenge (not mandatory): 3 attempts Max Hold at the top of a pull-up - just because I am curious. Level II Skill: Review of Proper Deadlift Form Strength: Deadlift 4 x 8@ 75% 1RM Conditioning: 3 RFT of 20 Pull Ups, 20 KB Snatches (24kg/16kg - or 60/40DB), 10 GHRs (or 15 GHD Hip Extensions) End of class challenge (not mandatory): Max Hold Plank with (45/25) on your back - just because I am curious.
Posted on: Fri, 20 Jun 2014 04:09:47 +0000
Trending Topics
Recently Viewed Topics
© 2015