WOD for 13 JUL 2016

0500 and 1130 at Fredericks Gym

So yesterday was all about technique, it was telling at least at the 1130 class that we need to do some weighted oly lift accessory work more often. That is ok though because now we know. Thursday I am planning on going over the different drill and whatnot I learned this past weekend so that should help address that.

Here are the Ops:

Warm Up:

10 Single Arm Overhead Walking Lunge Steps (right)

10 Single Arm Overhead Walking Lunge Steps (left)

5 Strict Handstand Push-ups

5 Strict Pull-ups

5 Push-ups

100 Double Unders

 

Strength:

2 Split Jerks, pick load

Every 1:30 for 15 mins.

Ascending weight, work up to something heavy then keep it there.

 

WOD:

4 rounds for time of:

12 Pull-ups

8 Dumbbell Thrusters, 50/35 lbs

12 TTB

 

Tabata:

Abmat situps

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s