3/10/14 WOD: “Most people give up just when they’re about to achieve success. They quit on the one yard line. They give up at the last minute of the game one foot from a winning touchdown.” BBG....from The OutLaw Way.... 1) 7X1 Snatch from blocks (just above knee) – work to a max for the day, rest 90 sec. 2A) 3X3 Snatch Grip BTN Push Press + 2 OHS – heaviest possible, rest 90 sec. 2B) 3X3 Three Stop Snatch Pull (with 2 count pause at each stop) – heaviest possible with perfect positions, rest 90 sec. DEMO VIDEO (please watch) SMOLOV JR. Select one or two of Bench Press, Back Squat, or Shoulder Press (6x6 @ 70%) STRENGTH/SKILL 1a) 3X60 (seconds) Freestanding HS Hold – rest 90 sec. 1b) 3X20 (steps) Front Rack Walking Lunges – heaviest possible (with no pause to gather feet), rest 90 sec. CONDITIONING 7 rounds for time of: 15 Wall Balls 20/14# 10 6″ Target Burpees CORE/MIDLINE: 1 -2 rounds of 25 Hollow Rocks, 25 Alternating toe touches, 25 Bicycle EXTRA: Tabata Push-Ups or Pull-Ups
Posted on: Mon, 10 Mar 2014 15:53:25 +0000
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