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WOD Archive - April 2014

Monday September 26 2011
who is this couple and when?
monday:

1. snatch: work up to 80% x 1 x 5

2. sn power shrugs: take wt from rack and use straps. start with 100% of snatch: do high hang dip and drives (ankle, knee, hip extension and shoulder elevation. this is really the first part of the burgener warm up. do 5 reps and add 10 kg each set working 5 sets x 5 reps. you will be able to go heavy with this exercise but remember to: FINISH!!

3. fs: heavy single, then 90%x1, 85%x2x2

4. chins: 25 dead hang

5. abs: 100 sit ups using weight!



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