Teams

Teams


STRENGTH:

Shoulder Press, 5 x 3
Alt with max effort chin over the bar hold. 

CONDITIONING:
In Teams of two....
Four rounds of...
300 M Row
Max Rep Wall Balls (20/14)
*Partner rows while the other completes wall balls.
Each partner will row and do wall balls four times.
Score is total time and total reps as a team. 

DAILY CHALLENGE:
Hollow Rocks, 3 x 15

MOBILITY:
Standing Quad Stretch, High Hams

ENDURANCE:

Pose drills, cadence runs
8x100m sprints with 60sec rest

COMPETITOR PROGRAMMING:
Clean and Jerk:
2 x 2 @ 75%
3 x 1 @ 80%

Snatch Deadlift:
5 x 4 @ 110% of Snatch

Front Squat:
1 x 5 @ 60%
1 x 5 @ 65%
2 x 5 @ 70%

Skill:
Every 30 seconds for 5 min...
4 to 7 unbroken C2B Pull Ups

1 comment (Add your own)

1. Erica wrote:
Just so you know- this is a short person's nightmare WOD. Lol

Wed, February 26, 2014 @ 7:52 AM

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