Thursday, September 13, 2012

WOD catch up - 09102012 and 09122012

I have not had a chance to post the workouts from Monday and yesterday...so here they are:


MONDAY WOD 09/10
Run
Stretch
15 x sit up + 5 burpees  (3 rounds)

Slam Ball work


Slams - short and long using 15lb ball
Wall slams/side slams/wall bounce



Ground to overhead - using 20lbs ball

Combat Rope Work



singles / doubles
iso push ups using slam ball
rest
30 secs each one for 5 rounds

Stretch
Super man hold
Planks


WEDNESDAY Technique Day - SNATCH WORK  09/12
Warm Up - SLOW 1K row - 4:54
Stretch , stretch with bands, wrist and shoulders, PVC pipe

Strict Press
75lbs x 10
75lbs power clean to press x 5

SNATCH




75lbs x 5 (2 sets)
95lbs x 3 (2 sets)
105lbs x 2
115lbs x 2
115lbs x 2 (2 sets)
3 halt deadlift
3 floor to shrug
(work on flexibility and hook grip practice)



40 x ball slams using 30lbs ball (correct form, hips and legs)

DONE

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