Friday, November 14, 2014

7 x 3 OHS @65% + 30 dubs

7 rds
7 Wall Balls (14/20)
2 C & J (95/135)

Endurance/Fitness Option:
5 rds
20 KB Reverse Lunges (20/35)
15 Ball Slams
20 KB Bent Row (10/side)
——————————————————–
Oly (6pm)
A) (Back Tension)
2 Second Pause snatch @ 2″ from floor + snatch=1 rep
3/65%
3/70%
3/75%

B)
1 clean E2MOM12 (6 sets)
70%
75%
80%
85%
85+
90%

C)
Pause Front Squat
5 x 3 @110% of clean (or heavier)

D)
EMOM 8 (4 sets)
1-8 strict T2B
2-50m max effort sprint

IMG_2937.JPG

IMG_2938.JPG
Swim Option – bring your watch/timer
Swim
100m warmup

Four sets of:
25m Kick For Count of 3 and then take 3 arm strokes; repeat for the whole 25. Count of 3 is 1, 1000, 2, 1000, 3, 1000.
Rest 30 seconds between 25 Meter efforts

Four sets of:
50 Meter Swim @ 70% effort
60 seconds rest

Every Minute on the Minute for 12 Minutes:
25m swim
(The focus of these 25 meters is to tuck your chin and rotate your head to breath; one goggle in the water, one goggle out.)

100m cool down

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