11/17/14 Monday
Performance
Three sets, not for time, of:
Front-Rack Mobilization x 60-90 seconds
K-Star’s Keg Drill Overhead Stretch x 60-90 seconds (Click here for movement demo – starts at 3:15)
Banded Hip Series; 5 reps each..7sec holds
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A. With a running clock… at the 0:00min mark
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AMRAP in 5min of:
10 Bar Facing Burpees
15 Thrusters, 95/65
20 Pull ups
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At the 5:00min mark
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You have 5mins to establish:
A 5RM Above Knee Power Snatch
*You must not let bar hit ground
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At the 10:00min mark,
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For time:
25 OHS, 85/55
75 Double unders
25 Cal Row
75 Double unders
25 OHS, 85/55
*Must use the same barbell for all three wods, and you are responsible for changing your own weights.
Competition
Wod will be posted at gym