11/9/2014

Recovery Day

11/8/2014

Shaker Bottle Saturday
or
ECC Week 2 Qualifier WOD

11/7/2014

A. Every 60 seconds x 10 minutes - Snatch
50%, 55%, 60%, 65%, 70%, 75%. 80%, 85%, 90% 90%
B. Every 60 seconds x 10 minutes - C&J
50%, 55%, 60%, 65%, 70%, 75%, 80%, 85%, 85%, 85%
C. Every 30 seconds x 10 minutes - Back Squat
2 reps @ 50% of Max (SPEED)
+
5 rounds:
5 TNG Power Snatch 125/85
7 Burpees Over Bar
25 second AB Sprint
rest 5 minutes

11/6/2014

AMRAP 5
5 Burpees
7 Wall Ball Shots 20/14
9 KB Swings 53/35
rest 2 minutes x 4
+
Accessory WORK
A. Glute Ham Raise 3 x 8 reps
B. Accumulate 60 seconds - Chin Over Bar Pull-Up Hold
C. Accumulate 60 seconds - Bottom of Dip Hold
D. Accumulate 60 seconds - L-Sit Hold

11/5/2014

Recovery Day