WOD 9/5/2012

Strength and Skill

Establish your 2RM snatch balance

WOD

As many rounds as possible in 10 minutes of:

7 Overhead Squats 115/75 lbs
14 Toes-to-Bars
21 Kettlebell Swings 24/16 kg

WOD 8/30/2012

Strength

5X2 3-Stop Snatch Pull + Hi-Hang Snatch

Conditioning

As many rounds as possible in 12 mins of:

50 Double Unders
7 Hang Power Snatches 95/65 lbs
7 Snatch Balances 95/65 lbs

WOD 8/10/12

Strength

Squat 1×20
Warm up and choose a weight that’s a maximum effort for 20 reps.

Conditioning

As many rounds as possible in 10 minutes of:

10 Kettlebell Walking Lunges 24/16 kg
10 Kettlebell Snatches 24/16 kg
10 Kettlebell Overhead Squats 24/16 kg

Kettlebell is held overhead for lunges.