WOD

Thursday

S/S

Barbell row 5-5-5-5-5

super set with

Ring rows 5-5-5-5-5

rest at least 1min between sets

 

WOD: For time

400m run w/ med ball 20/14

20 med ball sit ups 20/14

400m run w/ med ball 20/14

20 med ball sit ups 20/14

400m run w/med ball 20/14

20 med ball sit ups 20/14

400m run w/med ball 20/14

20 med ball sit ups 20/14

400m run w/med ball 20/14

 

 

 

 

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Wednesday

S/S

Hang Snatch + Snatch

5 x 1

 

WOD: 12min AMRAP

Burpee            4 - 8 - 16 - 20*

135/95 Snatch  2 - 4 - 8 - 10* 

* Once you complete the tenth snatch start back over at 4 burpees and 2 snatch......

 

For those of you who don't I feel I should introduce you to a Russian weightlifter named Dmitry Klokov. He is the 2008 SIlver medalist in the 105 kg weightlifting category and he's a beast. I've been slightly obsessing ( my wife can attest) over his you tube channel recently. Apparently he and other russian weightlifters are coming to the US to put on some weightlifting seminars. Even though I don't speak russian it would be cool to go to one of his seminars. Well, here's some of his videos. Enjoy and I dare you not to get a man crush.

 

 

 

Friday

- hang power clean + power clean:  2, 2, 2, 2, 2, 2  

 

- 4 rounds:  1 minute KB swings (55/35) 

                   1 minutes box jumps (24/20) 

                   1 minute wallballs (20/14) 

                   1 minutes burpees

                   1 minutes rest

Some fear the hole...Josh thrives in it  

 Lindsey driving up out of the hole

Lindsey driving up out of the hole

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