WOD: Saturday 22/11/2014
Front Squat
3-3-2-2-1-1
then:
Kettlebell Skills
then:
"Helen"
3 Rounds for Time:
Run 400m
21 Kettlebell Swings (16kg/24kg)
12 Pull Ups
Compare to last time here.
Post weights and times to comments.
Blue Lake Barbell
Tech:
Snatch + Hang Snatch + Overhead Squat - 12mins for heaviest possible
Clean + Hang Clean + Jerk - 12mins for heaviest possible
Strength - Alternate between:
a) 5 x 3 Pause Snatch First Pulls - 3sec pause at middle of knee
b) 5 x 3 Pause Front Squats - 3sec pause at absolute bottom
3-3-2-2-1-1
then:
Kettlebell Skills
then:
"Helen"
3 Rounds for Time:
Run 400m
21 Kettlebell Swings (16kg/24kg)
12 Pull Ups
Compare to last time here.
Post weights and times to comments.
Blue Lake Barbell
Tech:
Snatch + Hang Snatch + Overhead Squat - 12mins for heaviest possible
Clean + Hang Clean + Jerk - 12mins for heaviest possible
Strength - Alternate between:
a) 5 x 3 Pause Snatch First Pulls - 3sec pause at middle of knee
b) 5 x 3 Pause Front Squats - 3sec pause at absolute bottom