070814

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-Power snatch + 2 overhead squats: 4 sets w/ heavy weight

-Clean and jerk: 4×2 @ 86%

Today weare starting the Xendurance “Karen” challenge!

WOD

“KAREN”

150 WALL BALLS FOR TIME 20/14#

 

 

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Back squat: 5×3 @ 88%

-Push press: 5×3 @ 88%

-Backward lunges: 3×10 per leg barbell on back heavy weight

3×ME DEFICIT HSPU STRICT INTO KIPPING WITHPUT DROPPING OFF WALL, DEEPER DEFICIT THAN LAST WEEK

WOD:

3RFT

500M ROW

10 CLEAN AND JERK 135/95#

070714

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-Power snatch + 2 overhead squats: 4 sets w/ heavy weight

-Clean and jerk: 4×2 @ 86%

-Pendlay Rows: 4×15 w/ medium weight (use straps)

-Snatch high pulls: 3×6 w/ 100% of snatch weight

WOD:

3 RFT

10 BURPEE BAR MUSCLE UPS

20 FRONT SQUATS 155/105#

20 BOX JUMPS 24/20