Monday 2/2/15.... THRUSTERS + ROW

2015 OPEN ATHLETES

1. Conditioning (WOD from Chris Spealler)
100 Thrusters, 75/55
1000m Row

2. Snatch
A. 5×2 Snatch Grip Push Press from behind the neck.
B. 5×1 High Hang Power Snatch
C. 3×2 Overhad Squat
D. Front Squat 2×10


or this one.......

Strength: Bench Press 

5 @ 65%, 3 @ 75%, 1 @ 85%, 3 @ 80%, 2 @ 85%, 1 @ 90%, 8 @ 80%, 8 @ 80%

WOD #1:

 For Time


12-9-6-3


Push Jerk (135/95)


Ball Slam (40/25)


Kettlebell Swings (70/53)

* Option: Run on the dashes

WOD #2: 

For Time


50 GHD Sit Ups