Starting from the Bottom

Starting from the Bottom

Strength:

Single Arm DB Row, 3 x 10

Sport Strength:

6 x 3 Snatch Complex. 1 Hang Power Snatch, 1 Hang Squat Snatch, 1 Squat Snatch. Do not drop the bar until all three reps are complete.

WOD:

5 Rounds for Time....
100 M Shuttle Run (10 x 10M)
12 Ring Dips or Bar Dips
10 Front Squats 55% 1RM

Daily Challenge:

Superman Holds, 4 x 30 sec

Mobility:

Scorpion, Dolf Stretch

Get Your Results Posted to Comments!

112 comments (Add your own)

1. Ray wrote:
Strength - 50-60-70
WOD ~13:something
#115 Front squat
GHD situps for dips

Thu, May 2, 2013 @ 9:29 AM

2. Ryan Brown wrote:
Hey Guys! I haven't squatted in awhile but rugby sprints up a hill carrying a team mate must be working.

Crushed my old back squat PR of 225# 1RM with a 4RM of 230#

Thu, May 2, 2013 @ 3:31 PM

3. Rob Ford wrote:
SS: 75# - 115#

WOD; 11:35 ish.

Ring dips, 115# front squat.

Thu, May 2, 2013 @ 7:42 PM

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