April 29, 2015

ENDURANCE: 3 x 200 meter row sprints (2:00 recovery between)

WOD: 10 rounds for time,

3 x overhead squats 

10 x wall balls

 

OLYWOD!

STRENGTH: 2 Position Hang Power Cleans – 2, 2, 2, 1, 1, 1 – high hang + mid shin, rest 1:30 for the sets of 2’s and 1:00 for the sets of 1’s

NOTE: for the sets of 2 you would do a high hang + a mid shin, then a high hang + a mid shin. For the single rep, you just do a high hang + a mid shin

WOD: 4 Rounds @ hard pace:
30 Seconds Max Reps Kettlebell Swings 
30 Seconds Max Burpee Box Jump Overs 
30 Seconds Max Reps Shoulder to Overhead 
30 Seconds Max Reps Double Unders 

*Score total reps