Monday, December 30, 2013

Thrusters, Pull-ups, Burpees

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*New Years Class Schedule:

December 31 - Normal class schedule
January 1st - 10am only

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Good Reading:
Why you struggle to train overhead
What is Strong?
Squats are safe, but you’re probably doing them wrong
Squat therapy: Four drills that will improve your squat

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WOD

10 min clock

Barbell:
EMOMx7 - 1 Power Snatch + 1 Hang Squat Snatch + 1 Snatch Balance (increase weight each set)

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Foundations 
15-12-9-6-3
Strict Banded Pull-ups
Atomic Sit-ups
Hand Release Push-ups 



Conditioning 
EMOM for as long as possible:
7 Thrusters, 75/55#
7 Pull ups
7 Burpees


Competition
For time:
30 OHS 95/65#
30 Bar-Facing Burpees
20 OHS 135/95#
20 Bar-Facing Burpees
10 OHS 175/125#
10 Bar-Facing Burpees
20 Muscle-ups
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Yesterday's PR's & Noteworthy Efforts
-tba

Best Results for Saturday's WOD    
Rahel Shearer 20:18  /  Rhett Singleton 20:36
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Weekly  Challenge 
Max Effort Unbroken Power Snatches 75/55#
*Must be performed at the gym and verified by a coach no later than Saturday at 10am 

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