Monthly Archives: May 2013

C.O.W 3

Warm up

3 rounds of

3 Snatch Grip Shrugs

3 Snatch Grip High Pull

3 Power Snatches

3 Snatch Balance

3 Squat Snatch

Done with broom stick

C.O.W

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Snatch 60/40

Pull-up

Run the Loop between each round, for example do 10 snatches then 10 pull ups 1 Loop, 9 snatches 9 pull ups 1 Loop…

 

WOD 210513

Warm Up

3 rounds

10 Push Press (broomstick)

10 Good Mornings (broomstick)

10 Squats (broomstick)

150m Run (Loop)

W.O.D

A: 1-1-1-1-1 Deadlift (20 minutes)

B: Death by Burpees

Every minute on the minute: Starts with one Burpee on the first minute, two Burpees on the second, three Burpees on the third minute, and so on until you can no longer complete Burpees for the number of minutes on the timer. Your score will be rounds/minutes completed and the reps of the incomplete round – Enjoy