Saturday 02/09/2008

WOD
30-25-20-15-10-5 reps of:
Burpees
DB Russian Swing (35#)
Jumping Lunges

Note: Jumping lunges are performed as follows -
Start in the lunge position – one foot forward and one foot back. Bend your knees, such that your trailing knee touches the ground, and then jump up high and switch leg positions. Use explosive, but controlled movements.

Olympic Weightlifting
WOD
1. Snatch
30/1 x 3
32/1 x 3
35/1 x 1
39/1 x 1
40/1 x 1
41/1 x 1

2. Clean and Jerk (C&J)
40/1+1 x 3
44/1+1 x 2
48/1+1 x 4
50/1+1 x 2
53/1+1 x 1

3. Front Squat
50/2 x 2
55/2 x 3
60/2 x 2
66/1 x 2
68/1 x 1