WOD NOTES:
Racing the clock today.
If you complete the required reps before the time is up = rest.
Developing proper pace for each piece is essential for success today.
Fitness
Start the clock
Then…
0:00 – 5:00 = 1000 m row
5:01 – 10:00 = 30 Push ups
10:01 – 15:00 = 30 Strict Pull ups
15:01 – 20:00 = 75 Ab mat sit ups
20:01 – 25:00 = 75 Air Squats
25:01 – Finish time = 800 m Run
Performance
Start the clock
Then…
0:00 – 5:00 = 1000 m row
5:01 – 10:00 = 30 Ring Push ups (hollow)
10:01 – 15:00 = 30 Strict CTB
15:01 – 20:00 = 30 Strict T2B
20:01 – 25:00 = 75 Air Squats
25:01 – Finish time = 800 m Run
Olympic Lifting
15 minutes:
Work up to heavy Snatch
Strength
3 sets
ME Strict CTB
3 drop sets
Ring dips
ME Weighted + ME BW
3 sets
3 position strict T2B x 4-8
4 sets
GHD Hip extension x 10-15
Sport
“Amanda”
9-7-5
MU
Snatch 135/95
Review Jan.15.2015
