Monday, 17 May 2010

A USMC Scout Sniper throwing big lead down range

Skill Work:
- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3

Strength:
Back Squat - Set a new 5 Rep Max

WOD:
3 Rounds for Time:
- 7 Squat Cleans, 155 lbs
- 14 Box Jumps, 24"
- 21 Pullups
(Compare to 17 April 2009)

Post weights and time to comments.

Sunday, 17 May 2009

Strength:
Back Squat - Set a new 3 Rep Max!
(Use a box and bands if you have them)

Skill Work:
21-15-9 (Not for Time!)
- Overhead Squats, Weight: PVC-->45 lbs bar (depending on ability)
- Double Unders

WOD:
3 Rounds for Time:
- 7 Squat Cleans, 155 lbs
- 14 Box Jumps, 24"
- 21 Pullups

Post weight and time to comments.