Cast your spell...

WEEK 1
DAY 1
BURGENER W- UP
Skill Transfer:
3 Sets of:
3 OHSQ
3 Pressing Snatch Balance
3 Heaving Snatch Balance
3 Snatch Balance

Lift:

Heavy Deadlift

1-1-1-1-1

WOD:

"Snapper"

3 Rds

10 KB Swings 1.5/1 pood

20 Box Jumps 20"

30 Double Unders

So far away...

Lift:
Bench Press 
70 - 75 - 85% of 1RM
5-3-1+ @ 31X1


WOD:
"Adam Bomb"
21-15-9
Squat Snatch 95/65lbs
Pull Ups

Amongst the Waves...

Lift:
Snatch Balance
5-5-5 @ X212


WOD:
"2 good/2 bad"
21-15-9
w/ 20lb weight vest
Pull Ups
Box Jumps 20"
Ring Push Ups
Wall Ball 20lbs

This is it, this is it...

Warm-Up for the month of June 2010

300m Row/Run 75%

200m Row/Run 100%

10 GHD Sit-Ups

10 GHD Raises

10 Reverse Hypers

10 Push Ups

10 OHSQ PVC (5 sec pause) or 5 each of Close Grip/Wide Grip

10 Pull Ups COB/C2B

10 Pistols

5 Snatch Balance 45lbs

50 Double Unders

Dislocates

Roll Out

Sampson

Lift/Skill:

A1:  Snatch Balance @ X2X1; 3,3,3,3,3; rest 3 min

A2:  Bench Press @ 31X1; 5,4,3,2,1; rest 3 min

B1:  Back Extensions @ 2010; 15 x 5; rest 1:30 min

B2:  T2B @ 1010; 15 x 5; rest 1:30 min

Met Con:

Part 1:

AMRAP Double Unders in 8 min

Rest 5 min

Part 2:

Sprints 100m x 4 @ 90%; 1 min rest