Wednesday 8.20.2014

Posted by on Aug 19, 2014 in WOD | Comments Off

Orlando's OUTFIT!

Orlando’s OUTFIT!

BARBELL:

12 min. to establish a max weight:

2 Power Snatch

Note: 5 attempts only. If you max out with >5 min left, lower your weight to 75% and perform 2 more sets.

CONDITIONING:

For Time:

200m Run
21 OHS (95/63)
21 Pull-ups
200m Run
15 OHS
15 Pull-ups
200m Run
9 OHS
9 Pull-ups

Rx+ = (135/93)

ADVANCED WORK:

1a) 4 x ME Pause Back Squat @ 80%

Note: 3 sec. pause at absolute bottom depth. No resting up top.

1b) 4 x 60 sec. HS Hold against Wall

Note: Rest if needed. Accumulate 60 sec per round.

2.) 4 x 3 Snatch Balance @ 80-85% 1RM Snatch