WOD Monday 8/6/12

AM

A) 3 x 3 Snatch Grip Behind the Neck Push Press + 2 Overhead Squat - Heavy as Possible - Rest 60 seconds
     * 1 rep would be 1 Press + 2 Overhead Squats. Complete this 3 times per set

B) 1 min ME Slapping Push ups

REST EXACTLY 1 MIN

C) AMRAP 8 of:
          16 Alternating KB Snatch (53#/ 35#)
          12 KB Thrusters (53#/ 35#)
          8 Burpee Over Hurdles (30"/ 26")

REST EXACTLY 1 MIN

D) 1 min ME Slapping Push ups


PM

A) Snatch: 3x2@75%, 1x2@80%, 1x2@85%, 2x2@90%, 3x1@90%, 2x2@80% - Rest 60 seconds between sets

B) Clean & Jerk: 3x2@70%, 1x2@75%, 1x2@80%, 2x2@85%, 3x1@85%, 2x2@75% - Rest 60 seconds between sets



*A lot of you may have realized we take many parts of our workouts, or entire workouts from The Outlaw Way. I will give credit where credit is due, Rudy is an amazing programmer.


WOD B, C, D DEMO w David Charbonneau



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