WOD August 3, 2013

Saturday August 3rd

OLY Work:

Clean + Jerk 3 x 3(2+1)

 

Explosive:
Clap push-up - 3 x Failure
Box Jump* - 3 x 5

 

Notes:
Stop set when movement loses explosives or max number of reps is reached. *Box Jumps: Jump as high as you can every jump!!
 
*Level 3: As prescribed 
*Level 2: As prescribed 
*Level 1: Hand Release Push Up/Tuck jumps  
 
Strength:
3 rounds
 
Hand Stand Push Up, 10 reps
Front Lever Hold, 10 seconds
Pistols, 10 reps (each leg)
*Rest 30 Seconds between exercises and 1 minute between rounds.

 

*Competitor: As prescribed 
*Established: Hand Stand Hold/3×10 tic tocs

*Recruit: Feet Elevated Push Up/3×10 L holds/rear foot elevated split squat


WOD:
4 Rounds for time. 
Squat Jump x 15
Hand Release Push-Up x 10
Pull-Up x 5
Bear Crawl x 10 yds.
Sit-Up x 15

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