10/6/15

10/6/15

 

 

MAIN WOD:
1. Conditioning (start by :20)
5 RFT:
10 1-arm DB Snatch, 40/20 (scale weight for form)
20 Cal Row

2. Strength (start by :40)
5 Giant Sets of:
5 Strict Pull ups
5 Strict Dips
10 Back Rack Lunges, (5/side)
Rest 2-3 mins after each round.

What is a Giant set?
These are not for time, but each movement is done back to back with no rest. Focus on quality of movement above all else.

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LEVEL III:
1. Conditioning
5 RFT:
10 1-arm KB Snatch, 70/55 (scale weight for form)
20 Cal Row

2. Strength (start by :40)
5 Giant Sets of:
5 Weighted Strict Pull ups
5 Weighted Strict Dips
10 Back Rack Lunges, (5/side)
Rest 2-3 mins after each round.

3. Odd Object Conditioning (overtime)
3 RFT:
200m Run w/ Weight Vest (40#/20#)
5 Big Tire Flips w/ Weight Vest
Rest 2 mins between rounds