WHITEBOARD – 23 August 2013

Workload:

Muscle Snatch: Build up to a 1 rep max then perform 4 sets of 3 at 80%

Then:

6 Rounds of:
20m Sled Push (115/65)
*Rest 30s inbetween efforts

Then:

5 Rounds of:
5 Pull-ups
10 Push-ups
10 Wallballs (20/14)

Then:

*Rest 2 minutes

Then:

6 Rounds of:
20m Sled Push (115/65)
*Rest 30s inbetween efforts

Then:

3 Rounds of:
5 Pull-ups
10 Push-ups
10 Wallballs (20/14)

Notes: Happy Friday everyone.  With muscle snatches it is a good time to check out your internal rotation at the shoulder.  Check MobilityWOD for internal rotation and try to keep on getting that bar close to the body.

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Comments
2 Responses to “WHITEBOARD – 23 August 2013”
  1. Dara says:

    MOD of today and yesterday
    6×1 deadlifts
    4 x 185#
    1x 180#
    fail

    then sub 6x50m sprints for sled
    10 wall balls and 8 bent over rows

  2. Dara says:

    muscle snatch to 70#
    3 fails at 72#

    then 10 rounds of the 3 muscle snatch, 57#

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