10/10/2016

As per our conversation Saturday, please email me this evening to let me know where you'll stand.  All in?  I have written another week in the interim.

A. Muscle Snatch - 3 x 3 rest 1 minute bt sets - keep these light, focus on bar path
B. Snatch Balance - 3 x 3 rest 1:30 bt sets - https://youtu.be/WgoIWDE5bWU
C. EMOM x 10 - 1 Power Snatch (position 1) *building*
+
3 sets (for quality):
15 Chin Ups (palms towards you - add weight if needed for extra challenge)
:30 Second Hollow Hold
:45 Second Handstand Hold
rest as needed bt exercises and sets *keep strict movement standards*
+
500m Row @ 85-90% (15-20 seconds off PR pace)
rest 2 minutes x 8 sets
rest 4 minutes bt sets 4&5

10/9/2016

Rest

10/8/2016

Open Workout 16.4
Complete as many rounds as possible in 13 minutes
55 deadlifts 225/155
55 wall-ball shots 20/14
55-calorie row
55 handstand push-ups (opens standard)

10/7/2016

A. Deficit Clean Pull to Knee (2 second pause) x 5 reps rest 2:00 x 5 sets
B1. Seated Dumbbell Z Press x 8-10 reps AHAP rest 1 minute
B2. Strict Toes to Bar x 6-8 reps rest 1 minute x 5 sets
+
:20 Second Max Assault Sprint
rest 2:00 x 6 sets
rest 4 minutes x 2

10/6/2016

A. Thruster 5-10-5-10 rest 3 minutes
B. 500m Farmers Carry (44/26)
+
For time:
1000m Row
50 Overhead Squats (75/45)
10 Muscle Ups (scale to 30 pull-ups, 30 push-ups)
*compare time to similar WOD last week*