Thursday, May 15, 2014


 Eric working on the Overhead Squat!!


Arm/Leg Swings
2 rounds of:
Shoulder Dislocates
Good Mornings
OHS

MOD (15:00 Cap)
Weightlifting
7 sets of:
1 Snatch Hi-pull + 1 Hang Snatch + 2 OHS = 1 set
Try to increase the weight from last weight. Do the OHS with a :05 second on the way down.

WOD
Conditioning
500m Row
30 Goblet Lunges 53/35#
30 KB Swings
30 Ring Push-ups 24” height
500m Row
20 Goblet Lunges
20 KB Swings
20 Ring Push-ups 24” height
500m Row
10 Goblet Lunges
10 KB Swings
10 Ring Push-ups 24” height
500m Row
Rx+ = 70/44#

Extra work
Strength
--Back Squat 5 sets of 7@70%


Day 15

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