7-23-13

7-23-13
 
WOD (Endurance WOD and Olympic Weightlifting below)
Nancy 95/65
 
Endurance WOD
Complete the following for time:
200 meter Run
120 feet Overhead Walking Lunges with bumper plates 25/10 (40 foot increments)
200 meter Run
40 Air Squats
200 meter Run
40 Situps
200 meter Run
40 Kip-to-L-Sit
200 meter Run
 
Olympic Weightlifting (programming by Outlaw Barbell)
1.) 3 Position Snatch (Floor, Hang, Hip): ME on complex then 4 sets at 10% less then ME
2.) Snatch High Pull From Hang (Top Of Knee): 4 sets of 3 @ 15% greater than ME of 3 Pos. Snatch
3.) Pendlay Row: 4 sets of 8 reps AHAP