A. Hang Power Snatch 4×3; r/r – 2:30 min
B. Snatch Balance 3×4; r/r – 90s
C1. Challenging Pull Ups 3×12; r/r- 10s
C2. Heavy Unbroken KB Swings 3×21; r/r – 90s
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Open Post below to read more about the Snatch
Archive for July, 2011
3 Sets of
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250m Row
12 Push Press
r/r – 2 min
12 Front Squats
200m Run (1 Lap)
r/r – 3:30 min
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Record load and time for each interval
filed under: WOD
10 min Practice:
Handstand, HSPU, HS Wall Runs, or Hand Stand Walk
+
AMRAP in 15 min
5 Burpee-Candles
10 Toes to Bar
50′ Broad Jump
Back Squat
3-3-3-3-3
+
Helen
3 Rounds for time of
400m Run
21 KB Swing 1.5/1
12 Pull Ups
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Janet hitting full ROM, Nice Work!
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Watch this triple by Kendrick Farris
4 rounds for time
10 Toes to Bar
15 Slapping Push Ups
30 Double Unders
+
rest 7 minutes
+
100 KB Swings Unbroken
filed under: WOD
tags: Kettlebell Training