Thursday, July 9

Warm-up

Run 400 meters

10 push-ups

10 pull-ups

10 ring dips

10 knees to elbows

10 low box jumps

10 medium box jumps

10 high box jumps

10 Dumbbell Clean and press with light to medium dumbbells

Muscle-up practice – practice transition with low rings, hips to bar, feet on a box and transition through to support, etc

 

Lift:

Press- 3×70%, 3×80%, 3×90%+ reps.

 

WOD

For time:

Run 800 then do 3 rounds of:

20 Dumbbell Hang Power Snatch

20 -24”/20” Box Step ups with dumbbells

 

L1- choose weight and box height

L2- 35lb/25lbs

L3- 50lb/35lb

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s