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Sunday, May 9, 2010

MWOD for the weekend
Saturday-
Snatch @ 70% x 3 x 3
5 min amrap
1 Power clean @ 175#
3 Split Jerk @ 175#
rest 2 minutes
4 min amrap
Alternating single leg squats
rest 2 min
3 min amrap
5 burpees
5 C2B Pull Ups
rest 15 minutes
Row 1500m- increasing intensity from 60% to 75% to 90% by 500m

Sunday
Back Squat @ 335 x 1 x 3
3 rounds for time
7 Muscle Ups
30 KB Swings, 80#
rest 15 minutes
For time:
21 GHD Sit Ups
50 Double Unders
18 GHD Sit Ups
50 Double Unders
15 GHD Sit ups
50 Double Unders
12 GHD Sit Ups
50 Double Unders
9 GHD Sit Ups
50 Double Unders

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