MITTE & WEILIMDORF:
Snatch balance technique and practice then Every other minute on the minute for 10 min: 1 snatch followed by 5 snatch balances then AMRAP 7 min: 14 KB snatch (7 each hand) 7 Box jumps
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MITTE & WEILIMDORF
Strict press 5-5-3-3-1 then for time: 20-8-3 Push press Burpees Rest 1 min 20-8-3 Hang Power Cleans Lateral bar jumps MITTE & WEILIMDORF
Bench Press 8-5-5-3-3 Then for time: 500m run 30 backsquats (50/35) 30 push-ups 500m run 20 backsquats 20 push-ups 500m run 10 backsquats 10 push-ups MITTE & WEILIMDORF:
"Strict Tabata" Tabata strict Pull-ups (or ring rows) 1 min rest Tabata Air squats 1 min rest Tabata hanging knees to chest (no kipping) 1 min rest Tabata double unders 1 min rest Tabata Ring Dips (or box dips) Cashout: coaches choice (time dependent) The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. WOD score is the combined total of all Tabata exercises (remember: only the smallest number from each Tabata set counts...pace yourself!!) |
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