Saturday, 10 July 2010

U.S. Coast Guard Search and Rescue swimmer enters the water

Skill Work:
- Snatch Deadlift - 105% x 2 x 3
- Snatch Balance - Heavy Single

Strength:
Split Jerk - Heavy Single

WOD:
7 Rounds for Time:
- 7 Overhead Squats, 135 lbs
- 7 Box Jumps, Mid-thigh
- 7 Clapping Pushups
(Compare to 7 December 2009)

Post weights and time to comments.

Monday, 7 December 2009

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

WOD:
7 Rounds for Time:
- 7 Overhead Squats, 135 lbs
- 7 Box Jumps, Mid-thigh
- 7 Clapping Pushups
(Compare to 22 May 2009)

Friday, 22 May 2009

Strength:
Front Squat - Set a new 3 Rep Max!

Skill Work:
Muscle Snatch - Heavy Single
Snatch Balance - Heavy Single

WOD:
7 Rounds for Time:
- 7 Overhead Squats, 135 lbs
- 7 Box Jumps, Mid-thigh
- 7 Clapping Pushups

Post weight and time to comments.