07.16.2013 [tuesday]
WE LOVE SQUATS! [slideshow] Skills&Drills: Snatch movement skills & skill transfer WOD 1: “Light Isabel” for time: 30 Snatches @ 45% This is a technique oriented workout. It should be light & every rep you should be searching for contact with your hip. REST 4 MINUTES WOD 2: 4 RFT: 1:00 of Double Unders* 200m […]
07.11.2013 [wednesday]
[slideshow] Max-Effort Lift: 20:00 Bench warm up: 10@bar, 8-10@35%, 5-10@55% work: 5@65%, 5@75%, 5+@85% backoff: 10@50-60% Pulling Superset: a.) Bent-over Row 3×6-8 b.) Banded Pull Aparts 3×10-12 WOD: OTM x 16:00 odd: 3-6 reps of elevated HSPU (Ninja’s use parallets, beasts use plates) even: 3-8 reps of C2B *Focus on your weakness; if you need […]