7-1-14
Skill/Strength:
14 EMOM:
-Even min: Max Shoulder taps (mod: max HS hold or 45 secs)
-Odd min: 10 KB Strict Press @ 16kg/24kg (5 each arm)
WOD:
Complete 4 RFT
Sprint 100m
2x rope climb
Sprint 100m
20x pull ups
"Either you run the day or the day runs you."
–Jim Rohn
7-2-14
Skill/ Strength:
5x3 Muscle Snatch w/light weight
5x3 Power Snatch with pause in catch
3x3 Power Snatch + OHS
3x1 Full Snatch
WOD
Grace:
30 C & J @ 135/95# for time
Extra Credit:
Untimed-
3x
10 Good Mornings with alumlite
20 Med Ball Sit Ups (20/14)
25 Supermans
"Just believe in yourself. Even if you don't, pretend that you do and, at some point, you will."
–Venus Williams
Skill/Strength:
14 EMOM:
-Even min: Max Shoulder taps (mod: max HS hold or 45 secs)
-Odd min: 10 KB Strict Press @ 16kg/24kg (5 each arm)
WOD:
Complete 4 RFT
Sprint 100m
2x rope climb
Sprint 100m
20x pull ups
"Either you run the day or the day runs you."
–Jim Rohn
7-2-14
Skill/ Strength:
5x3 Muscle Snatch w/light weight
5x3 Power Snatch with pause in catch
3x3 Power Snatch + OHS
3x1 Full Snatch
WOD
Grace:
30 C & J @ 135/95# for time
Extra Credit:
Untimed-
3x
10 Good Mornings with alumlite
20 Med Ball Sit Ups (20/14)
25 Supermans
"Just believe in yourself. Even if you don't, pretend that you do and, at some point, you will."
–Venus Williams
