Wednesday 12/11/13

NUTRITION_POSTER-small

Great video on squatting with your knees out. Click here to view.

Please note that all the movements in the posted wod that are highlighted have a video. Just click the movement.

FITNESS:
Complete as many rounds in 20 minutes as you can of:
15 Box jump step down- 24/20″
20 Sit ups

BEING:
10mins 80% effort
3 burpee MU
FW heavy/arm 50m
2 rope climbs 15′

rest 5mins

10 mins 90% effort
AD 20cals
7 HSPU
10 DB single arm PS 70/45#

rest 5mins

5mins 100% effort
25 DU
5 burpees
5 PS 75/45#

Notes:
– pace the first 10mins grinder effort
– smooth consistent pace don’t redline try to maintain same pace per round
– should feel tough 2-3mins in try to hang on

SHE:
A. FS; 3,2,1; rest 2-3 min
B. Emom 8 min – Snatch x 1 (build)
C. Segmented snatch DL; 2-3 x 4; rest 2-3 min
+
6 min amrap:
5 HPC (75#)
5 TTB
5 burpee box jumps over

Notes:
– DROM warm up
– FS for CNS warm up
– Build to a heavy single in snatch
– amrap HARD effort

S&P DEVELOPMENT W11
A. Snatch- 70%x2x3
B. Clean & Jerk- 70%x2x3
C. Front Squat- 80%x2x4

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