WOD Thu. Jun. 7

June 6th, 2012
by:

Basics Skillwork: KBS and Side Wallball toss
Level 1/2 Strength: Muscle Snatch 1×15 @ 40-50%, Power Snatch 1×10 @ 50-60%, Full Squat Snatch 3×3 @ 80-90%
Level 1/2 Endurance: Run 200-400m to warm-up, then Run 1.5 miles for time.

WOD “Flying Guillotine”
3 Rounds

Level 2
10 Clap your chest Pushups
20 1-Arm KB Swings 35/25 (Alt. 10 one hand, then switch)
30 Plate Chops 45/25 (Alt. 15 one side, then switch)

Level 1
10 Clapping pushups
20 1-Arm KB Swings 30/20 (Alt. 10 one hand, then switch)
30 Plate Chops 45/25  (Alt. 15 one side, then switch)

Basics
10 Pushups
20 KB Swings 35/25
30 Side wallball toss  20/14 (Alt. 15 one side, then switch)