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Competitors Additional Work for Week of 8.24.15

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Monday 8/24/15

Before Class:

Olympic Lifting: High Hang Snatch + Hang Snatch + Snatch (All Squats) – 5 Sets of 1

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Tuesday 8/25/15

Before Class:

Olympic Lifting: EMOM for 8 Minutes – 2 Cleans (Squat) – Perform as 2 Singles

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Wednesday 8/26/15

Post-WOD:

Rowing: 5 Rounds of 30 Seconds On/30 Seconds Off – Use the custom rower setting.  Record meters for each set and total meters covered.

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Thursday 8/27/15

Active Recovery Day: Skip the WOD but stay active, do some light aerobic work or mobility

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Friday 8/28/15

Post-WOD:

Core/Midline:

3 Rounds Not For Time:

30 Seconds L-Sit

20 Russian Twists (each side) 20 lb ball

15 GHD Sit Ups

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Saturday 8/29/15

Competitors Class at 9 AM, be there at 8:40 warmed up and ready to lift heavy by 9 am!

Olympic Lifting:  Power Snatch 5 Sets of 1.1.1 (Rest 10 Seconds Between Singles)  Increase weight each set.  Weight:____

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Gymnastics:  EMOM for 6 Minutes: Max Set of Ring Muscle Ups

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For Time: (with a partner)

240 Cal Row S(180 Cal Row) RTG(300 Cals)

*Scaled – 12 Sets of 15 Cals, RX – 12 Sets of 20 Cals, RTG – 12 Sets of 25 Cals

*Partner will be doing max Push Ups RTG(Strict Ring Dips) while other partner rows.

*Score will be your time minus the number of total push ups/dips.  Each push up/dip equals 1 second off your time.