January 2013

Buy In:
30 Banded dead lifts
25 Hang muscle snatch
20 Wall balls

Strength:
Hang Power Snatch
5 sets every 2 minutes
5@75%
4@80%
2@90%
2@90%
2@90%

Mobility:
Roll quads with bar

WOD:
Partner Versus
4 Rounds
12 Chest to Bar Pull Ups (Super RX Strict Pull Ups)
12 Thrusters (115/75)
One person works while the other gets max double unders. Your score is max double unders. (optional TTB if you were there on Thursday)

Post WOD:
Roll lower back and calves

Buy In:
4 sets
1 wall walk + 10 sec hold

Mobility:
Lacrosse ball glutes

WOD:
15 min AMRAP
50 Double unders
4 Wall walks
15 Air Squats

(You will have the remaining class time to find your 10 rep max power clean)

Post WOD:
Lacrosse ball vmo

Buy in:
30 inch worms
30 overhead squats with band

Mobility:
Partner gas pedal

WOD:
Snatch Ladder 12.2
MEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

Buy In:
2 sets
50 Double unders
200 Meter farmer carry

Strength:
Push Press
5 sets every 2 minutes
5@75%
4@80%
2@90%
2@90%
2@90%

WOD:
10 min AMRAP
12 Ring push ups
12 lateral box jumps
12 Push press (95/65)

Rest and then:
6 min EMOTM
10 KTE (odd)
30 Double unders (even)

Post WOD:
Roll lats and calves