Tuesday Nov 27

Training for the games continues!

Warm Up/Skills:

8 8 8 x3 Pullups, Dips, Situps

Skills – Work on them for 5 - 8 min each. Do a bunch at diffrent weights, just practice the skill. Remember that there are a bunch of KB's in the upstairs area you can take down stairs and use (just return them) 

Kettlebell Snatch

http://www.youtube.com/watch?v=qtGP4nB6IjI&feature=related

Kettlebell Clean and Jerk

http://www.youtube.com/watch?v=se6MmJkx2h0 

AM WOD: 
4 rds
500m Run  
10 Kettlebell Thrusters @ 35lbs




PM 

Skills/Warm Up
Track Warm Up
Shoulder Stick Work

WOD: 
6 Ring dips
30 pull ups
12 hanging power cleans @ 125lbs
6 ring dips
20 pull ups
9 hanging power cleans
6 ring dips
10 pull ups
6 hanging power cleans
6 ring dips