Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Hang snatch + Full snatch, 4×2+2 (@75-80% 1RM)

WOD:
As many rounds as possible in 15 minutes of:
40 Burpees
30 Overhead squats (115 lb./75 lb.)
20 Double-unders
10 Muscle-ups

Post loads and completed rounds to comments.

Strength cycle notes:
a. Hang snatch + Full snatch, 4×2+2 – you will do 4 total sets. A set is two hang snatches followed by two full snatches; repeat for a total of 4 sets. All 4 sets will be between 75%-80% of your 1RM on snatch. Rest about two minutes between sets.
b. Remember in both hang snatch and full snatch, you will squat ALL reps (no power snatching).

______________________

Having trouble with double-unders? Watch this for some helpful tips:

Post thoughts to comments.

Media:
Monday WOD, July 28, 2014

6 thoughts on “Monday WOD, July 28, 2014

  • July 28, 2014 at 8:07 am
    Permalink

    115# Strength / 155 reps at 95# OH Squat. Performed all ring muscle-ups – PR.

  • July 28, 2014 at 9:40 am
    Permalink

    SC: 155×2 / 165×2
    WOD: 143 reps rx

    The 100 burpees on Saturday didn’t help today

  • July 28, 2014 at 4:28 pm
    Permalink

    Hang snatch: 135-145

    I’d say 155, but I hear my OHS weren’t real on my second round…..muscle ups with band-ugh.

  • July 29, 2014 at 6:53 am
    Permalink

    55# strength. Then WOD at 144 reps ctb and 65# OHS. Wrist wonky…pushed through

  • July 29, 2014 at 7:48 am
    Permalink

    115 Strength.
    WOD: 95 OHS 156 reps

  • July 29, 2014 at 10:33 pm
    Permalink

    Snatch 2+2: 165#
    WOD: 157 reps rx’ed

Comments are closed.