Wednesday, January 2, 2013

Thursday



Did you get the memo?


Optional 2000 meter row.  Try to get in a 2000m row this week, make a note of your average pace per 500 meters.


Warm-up
Catalyst Athletics overhead stability complex, do several rounds with increasing weights.  Use one dumbbell,  3 of each R then L.

1-arm snatch (not power snatch) +
Sotts press +
Overhead squat +



LIFT
10 min to find Thruster 3 RM


WOD

AMRAP 10

3 snatch

5 thrusters

7 Bar muscle-ups, or 7 pull-ups and 7 dips
bear crawl wall to wall

*load 135 pound barbell or heavy
**bear crawl is good for crappy overhead control - you may sub side to side wall walks or hand walking or even partner wheelbarrow. http://www.youtube.com/watch?v=hAxYkHNzr0U



Sports Performance / Power Athletes
AMRAP 10
7 Supine Ring Rows
7 Dips
7 Box Jumps

James - 6+7+6 20" box   

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