WOD 091714

A. Snatch balance 3×3; rest as needed light and fast
B. Snatch build to a tough single in 10mins
C. 20 Snatches 77% of B for time

3 rounds AFAP (AS Fast As Possible)
10 burpee box jump 20″
20sec Sledge Hammer
rest 3 min per rnd

Notes:
– snatch balance is perfect
– warm up a bit before starting the 10min clock
– record time for 20 snatches
– don’t hold back on Sledge Hammer

WOD 091014

A. back squat @20X1; build to a 10rm

B1. 15 thrusters 95/65# rest 10sec

B2. 3 rnds 1Min T2B rest 2mins

C. emom – 12mins
odd – 12 wall balls 20/15# 10′ target
even – 1 rope climb 15′ + 3-5 CTB chin ups
+
3 rounds for time
Run 200m
50 DU
15 box jump sd 24/20″

Notes:
– must maintain tempo for 10rm
– focus on breathing during the 15 thrusters and T2B
– post times for 3 rounds

Hammer 090914

Back Squat

5 x 3 with 3 second hold at the bottom.

Push Press

5 x 3 with 3 second hold at the top

Another gem from Mr Sherwood

2 Rounds for TIme

100 Meter Walking Lunge

75 Foot Handstand Walk or push ups

50 Straight leg med ball Sit Ups

25 Push Press 135/95

WOD 090914

Part 1
push press build to a 5rm

rest as needed

Part 2
3 rounds for time
25 DB/kbs 70/55#
25 burpees

rest 15mins

Part 3
200m Run 100% effort
rest 30sec x 4

Notes:
– take your time build to a 5rm push press
– record time
– run is all out, record all scores

WOD 090814

A. snatch balance 3×3; rest as needed moderate weight
B. three position snatch: shin, below knee, mid-thigh; 1.1.1; rest 15sec between positions/rest 2mins between sets x 3
C. snatch build to a tough single in several sets
+
10 sets 80-90% effort
4 TGU 55/35# alt hands per rep
30 unbroken DU
2 burpee MU or pull-ups
200m run
rest 1min – all sets same pace

Notes:
– no riding the weight down choose weight accordingly
– perfect form on 3 pos snatch work just a prep for C
– go for something if feeling
– smooth pace on 10 sets all sets same pace