Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
In 1 minute complete as many reps as possible of 1 Power Snatch and 1 Overhead Squat (95 lb./65 lb.)
Rest 2 minutes, then repeat at 115 lb./75 lb.
Rest 2 minutes, then repeat at 135 lb./95 lb.
Rest 2 minutes, then repeat at 155 lb./105 lb.

WOD:
2 rounds of:
You have 5 minutes to complete:
50 Wall balls
20 Chest to bar pull-ups
with the remaining time do as many double-unders as possible

Rest 3 minutes and repeat

Post reps to comments.

__________

8 foods you’ve been eating all wrong, Mental Floss

10 things I want my daughter to know about working out, Wellfesto.com

________
Training Secrets from Rich Froning

Post thoughts to comments.

Media:
Monday WOD, December 9, 2013

6 thoughts on “Monday WOD, December 9, 2013

  • December 9, 2013 at 2:41 pm
    Permalink

    Happy to get up there today!
    Snatch-55#-65#-75#-85#/32 reps
    Wod-160 (20du)
    Tough one!

  • December 9, 2013 at 5:21 pm
    Permalink

    23 snatch reps/ 179 DU

  • December 9, 2013 at 5:55 pm
    Permalink

    26 snatch reps/ 26 du. Rx

  • December 9, 2013 at 8:02 pm
    Permalink

    Outlaw Strength: 5×1 #165 sn
    Bar MU practice
    CF7: 233 dbl unders

  • December 9, 2013 at 10:32 pm
    Permalink

    24 on snatch 55-85lbs/ 191 DU

  • December 10, 2013 at 11:45 am
    Permalink

    95 – 6
    115 – 3
    125 – 3
    125 – 2

    44 DU (only made it through 12 PU on 2nd rd)

Comments are closed.