10/22/14

WEDNESDAY

Warm-Up:  Cone Drill (repeat each segment twice)

Agility Ladder

Partner Wall Ball tosses

 

Skill:  KB Swings

 

Strength:  Snatch

(1 Power Snatch + 1 Hang Squat Snatch)

(5x1 @ 75% of 1RM)

Battle of the Clubs Taper: Spend time during strength to mobilize and work skills

 

WOD: For Time:

21-15-9

  • Deadlift (185/135)
  • Box Jumps (24/20)

Level 1: (165/115)

Level 2: (135/95), step ups

Level 3: scale as needed

Taper:  2 rounds of :  9-6-3

  • Calorie Row
  • Deadlift @ 95/75
  • Double Unders
  • Kettle Bell Swings (53/35)

 

Cashout:  Max set of unbroken strict chin ups

 

***Challenge of the week!***

Fastest Shuttle Sprint!!

Perform on large BBall Court (half court/ full court sprint) for time!