2014-06-22

SUNDAY WORKOUT

Skills, strength and WOD!

SKILLS:
Practice pistols and strict rings dips/holds for 10 minutes
- Do 3-5 reps per leg on pistols and 8-10 solid reps on dips OR a 20-30 second hold
- Aim for 2-3 sets per movement during this 10 minute period

STRENGTH/SKILL:
Overhead Squat
* Work up to a challenging set of FIVE REPS over the course of 15 minutes
- Aim for 80-85% of your best OH Squat OR 90-100% of your best Snatch

Really emphasize correct positioning over weight in this one!

WORKOUT:
"Terrible 10s" ;)
100m Shuttle Run (10m X 10 trips)
10 Burpees
10 KB Swings (53-70#/26-44#)
* As many rounds and reps as possible in 10 minutes *

POST YOUR BEST LOAD AND TOTAL ROUNDS TO COMMENTS

10 comments:

Anonymous said...

oh sq 115# x 4
4rounds plus 1 kb swing 53#
Dave

Jordan said...

OHS: 195 x5, 205 x3

5rds + 6 burpees

Anonymous said...

Old 1rep PR was 105#
New PR today
Dave

John Dunn said...

OH Squat 115 x5, 125 x3 both PRs (old 1 RM was 120 two weeks ago)

4 rds + 4 burpees


Susannah Dunn said...

93x5 , old one rep was 88#

4rds+40m

Lisa Dempsey said...

50#x2
5 rds + 20m (26# KB)

Stephanie Coughlin said...

78# x 5
3 rd + 7 kb @ 53#

Chris Daniels said...

155#
4rds +5

Carolyn said...

60# x 5
3 rd + 20 w/35# KB

Darren said...

135 x 5, 155# x 4
4 rounds + 2 burpees (70# kb)