4-29-14

Technique:
15 minutes to work on holding False Grip while doing skin the cat & forward/backward tuck rolls on rings. 

Have fun with your time on the rings. They can be very rewarding.

Metcon:
7 min AMRAP using 2-30#/20# DBs:
6 DB Dead lifts *DBs touch ground
9 DB Front Squats
12 Kipping HSPU * advanced can use DB as parallettes

-Rest 3 minutes-

7 min AMRAP using same weight as before:
6 Burpee box step overs w DBs in hands (24/20)
9 DB Hang Cleans
12 DB Push Jerks

Score each round separately. Post rounds and reps completed for both AMRAPs.

"You get back only what you give."

4-23-14

Skill:
Snatch From Power Position

Either learning fresh for skill, or:
5x4 @ 50% squat snatch from the power position

WOD:
2 RFT
10 Slam Ball deadlifts (30/50)
10 Slam Ball Goblet Lunges (30/50)
10 Pull ups
200m Row
10 KB American Swings (24/36)
10 Weighted bridges
10 Straight leg sit ups

"You're not going to get the butt you want by sitting on it."

4-22-14

Skill.Strength:
5x10 - 3 Count Front Squat with barbell only
(15kg/20kg Barbells)
3 second descent, 1 sec bottom, explode up
You must stay tight throughout the WHOLE squat, do not loose tension during the slight pause in the bottom.

5 RFT
30 sec KB press hold 16/24kg
20 KB Russian Swings
10 Ring Push Ups

"Take care of your body. It's the only place you have to live in."