Wod 5/1/12

Today will be our last Full Day of Training
TOmarrow we will do skill work for each individual events and  Thursday will be a rest day the nits GO TIME!

I am very Proud of all of you guys and gals and all the hard work you have put in and this does just not mean the team the will be representing us at regional it means ALL of YOU as you have all been a part of helping us get to where we are at.

As a coach I am humbled by your efforts and LOVE YOU ALL!

D

Jane/Kyle Event #3

Ali/Dave/Chris/Sharon Event #4

Do these wods 1st if possible

Jane and Sharon / Chris and Kyle do 1 round of event # 1 with the weight changes


Dave work your sets of 225 hang cleans

Ali-spend 10 minutes working speed on pistols(get a good ankle stretch in 1st)

After your wods


10 minutes to establish a 1rm Snatch(any style but squat is preferred).

Notes: Take no more than 5 attempts. Warm up quickly as well. This entire event should take no more than 15 minutes.

BB Gymnastics
1) 3x5 Clean & Jerk @ 70% – rest 45 sec.
2) 3x4 Snatch Balance (NO heaving) – rest 60 sec.
Strength
1a) 5x3 Tempo Deadlifts – heavy, rest 60 sec.

Notes: Tempo should be 3 counts from floor to knees, explode past knees driving hips to bar, 3 counts back to floor. Concentrate on keeping legs loaded NOT back. Maintain vertical shin.

1b) 3X3 Strict Pullups + ME Kipping Pullups – rest 60 sec.

Notes: This should be one unbroken set of 3 strict PU then, without dropping off the bar, a max effort set of Kipping pullups.

Conditioning
4 rounds for total reps of:
2 minute AMRAP of:
40 OHS @ 65/45#
60 Double-Unders
Rest 2 minutes after each round.