Tuesday 2/3/15

Workout of the Day
EMOM 30 minutes:
Minute 1: 15 Burpees
Minute 2: 7 Strict pull-up
Minute 3: 15 Box jump over 20

FastFit
10min
Row Sprint 250m
Rest 1min

then immediately start

10min
20 high knees (above hip)
20 cossack squats (10 ea side)
10 elbow plank to palm plank alt
10 stand ups w/ DB’s at feet

Performance
A.
Three sets, not for time, of:
Dip to Upper Arm Support x 8-10 reps
(if you don’t have access to parallel bars, these can be performed on jerk blocks or stacked boxes)
Nose-to-Wall Handstand Hold x 45-60 seconds
Double-Unders x 40-50 reps
B.
Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 70-75%
Perform a snatch focusing on perfect speed and mechanics, receive at the bottom of your overhead squat and hold their for 3 full seconds before standing up with the load.
C.
Every 4 minutes, for 24 minutes (6 sets):
Row 250 Meters
15 WallBalls 20/14
15 Strict Ring Dips
Keep your ring dips legit – full depth and full elbow extension. Note times for each set. If any set takes more than 3 minutes, reduce the number of ring dips to keep your sets under 3:00.
D.
Three sets, not for time, of:
Face Down Chinese Planks x 60 seconds
Rest as needed
Reverse Snow Angels x 10-12 reps
(perform these slow and controlled)
Rest as needed

Post your scores to the Whiteboard.



Mobility WOD