Thursday, June 18, 2009

19 June 09
Friday
Warm-up
3 rounds
1 15 foot rope climb
10 Hanging Leg raises

WOD
Back Squat
5 sets of 5 reps (go for your 5 rep max pr on the last set)

For time:
21 Power Snatch Women 65lbs/Men 95lbs
21 Handstand Push ups
15 Power Snatch Women 65lbs/Men 95lbs
15 Handstand Push ups
9 Power Snatch Women 65lbs/Men 95lbs
9 Handstand Push ups

Finish with 10 minutes of stretching
Bookmark and Share
Posted by makutdaf at 10:01 PM
Labels:

2 comments:

Anonymous said...

Mike Thank you for putting rope climbs on the warm up. I have been trying since I started and decided to try again today for the fun of it. And YES got to the top. Was an exciting day for me.
Katie

June 19, 2009 at 8:18 PM
Anonymous said...

Katie, Congrats on the rope climb, I'm trying to figure out right now how to implement them in Sat's WOD.MP

June 19, 2009 at 9:06 PM

Post a Comment

Subscribe to: Post Comments (Atom)