2014-04-21

MONDAY WORKOUT

Gymnastic Skill Work

Every Minute On the Minute for 6 Minutes:

Pistols - Pick a number that's doable for all 6 Minutes. Don't overdo it, you need to make every rep, and make all of them as technically sound as possible. If you can only do 3 each leg (6 total) every minute, then do that, but be responsible with the number you select. If you don't have a clue, that's what we're here for, so ask!



Barbell Skill Work 15 Minutes Only

3 Position on Snatch
3 Sets of:
1 Tall Snatch, 1 High Hang Snatch, 1 Snatch (from floor)

*Doing 1 of each of the above constitutes 1 complete set. You can mix doing a full squat, and power position Snatch, fully squatting on Tall Snatch & Hight Hang, and power catching when pulling from the floor. Get as heavy as your Tall Snatch will allow. The 15 Minutes includes warming up to your working weight. 


Then...

As Many Rounds As Possible in 7 Minutes:

7 Wall Ball Shots (20/14)
7 Burpee Box Jump-overs (24/20)

*You may step over for the Burpee Box Jump-overs, and you do not have to stand all the way up on top of the box, but both feet must pass over the top of the box. Very basic workout today… sprint it out guys, it'll be over in 7 Minutes!!!

14 comments:

Jordan said...

135#

8rds + 2WB rxd

RF said...

75lbs snatch and 6rds +13 reps damnit couldn't sneak the last rep in.

Anonymous said...

120#
7rds + 3wbs


Mario

Anonymous said...

8 rolling pistols/min
75# snatch
6 rds + 2 WB

Jen

Anonymous said...

115# snatch
5 rounds plus 11 reps

Anonymous said...

115# snatch
5 rounds plus 11 reps

Eric

Emilie Goldsberry said...

4 pistols of back of 30"
58# snatch
1 burpee from 6 rds

John Dunn said...

70# Snatch
5 rounds plus 12 reps

Carolyn said...

25# Snatch
4 Rds+5 w/10#

Anonymous said...

53# snatch and 6rds
Laura Z

Brianne Kemp said...

73# snatch
5+4

Done at Offutt

Darren said...

95# snatch
5 rounds + 13 reps

Crystal Stidham said...

6 to 4 rolling pistols w/5# in hand
Snatch: 65#
Wod: 6rds + 7wall ball, 2.5 burpee/box

Colin McDermott said...

95#
6 rounds + 11 reps