Monday 04132015

A) BB Gymnastics:
1) 5 x 2 – Snatches @75-85%
*Notes: Begin at 75% and increase to 85% throughout sets if technique is perfect. DO NOT go past 85% and do not add to 75% if technique is not perfect. These do not need to be touch and go, you may reset.
2) 5 x 3 – Snatch first Pull – AHAP
*Note: Use straps if you have them. Maintain the trunk position at about 40 degrees above horizontal. Get this wrong and you don’t have much of a shot at getting the pull off the ground correctly. Keep the bar close to the body.

B) Strength:
5 X 3 – Back Squats – @ 75-85%

C) TVCF Met-Con:
8 min AMRAP of:
25 Wall Ball (20/14)
20 Goblet Squats (53/35)
– Rest 3 minutes –
9 min AMRAP of:
4 Pull Ups
4 Clean and Jerk (135/95)
4 Toes to Bar

D) Interval Work:
10 min EMOM of:
10 Push Press (95/65) Even Minute
10 Front Squats (95/65) Odd Minute
*Note: 3 Burpees each time weight touches ground or is racked. You may rest with it any way as long as it isn’t on the ground.

E) Pain WoD:
For time:
10 Hang Power Cleans (175/115)
20 Pull Ups
30 Box Jumps (24/20)
40 KB Swings (53/35)
50 Double Unders
50 Calorie Row
50 Double Unders
40 KB Swings (53/35)
30 Box Jumps (24/20)
20 Pull Ups
10 Hang Power Cleans (175/115)

End with
F) Ab work:
1a) 3×10 – GHD Sit ups (each set to be performed UB)
1b) 3×30 – seconds – plank holds
1c) 3×75 – flutter kicks


One thought on “Monday 04132015

  1. TVCF Met-Con: dont recall the total number of reps
    Interval: dropped the bar twice. lost balance when holding
    Pain Wod: modifications: no rowing and 155 for hang clean
    Assessory: done.

    Liked by 1 person

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