11.10.2018

Saturday

Skills and Drills:

3 rds

7 leg raises to L w/ underhand grip

7 t2b from l hang

7 t2b

BB CYCLING:

All performed as singles.

Snatch

60% 1x2, 70% 1x2, 80% 2x2, 85% 1x2

Clean & Jerk

60% 1x2+1, 70% 1x2+1, 80% 3x2+1

Strength:

Romaninan DL (% of clean)

85% 4x3

WOD 1

4 min to establish max of complex: 

1 Clean + 1 Hang Clean Below Knee + 1 Hang Clean Above Knee + 1 Jerk

-2 min Rest-

2 min to establish max distance: 

Handstand Walk (6' sections) 

Score = Total Weight + Total Distance 

WOD 2

-500m Run Buy In-

6 Rounds  

60 DU

25' OH KB Lunge (70/53) *

-150' KB Carry Buy Out-

For Time

*Any shuffling of feet or mis step will be a no rep.  The KB must be set down and then put back overhead to re start.