Workout of the Day: 07-22-14 Tuesday

Midline / Warm Up

1) 40’ Inch Worm to Extended Hollow

2) 3 minute TABATA – Hollow Rocks

3) 3 minute TABATA – Arch Rocks

Parkland

Olympic

Snatch Progressions

Conditioning

For time:

42 WBS (20#/14#)

30 Ring Rows

30 Sumo Deadlifts (70#/53#)

18 Push-ups 

14 Snatches (full squat) (45#/35#)

7 Wall Walks 

*15 minute time cap

SUBU

Olympic

15 minutes to establish a 2RM – Hang Snatch (mid-hang)

Conditioning

For time:

21 Thrusters (95#/65#)

15 Pull-ups

15 Deadlifts (225#/155#)

9 HSPU

9 Muscle-ups (bar)

7 Snatches (full squat) (95#/65#)

*15 minute time cap

North Shore

Olympic

15 minutes to establish a 2RM – Hang Snatch (mid-hang)

Conditioning

For time:

21 Thrusters (135#/95#)

15 C2B Pull-ups

15 Deadlifts (225#/155#)

9 HSPU

9 Muscle-ups

7 Snatches (full squat) (135#/95#)

*15 minute time cap