11.20.13 "Benfica"

November 19, 2013
Tyler is Lovin It!!!

Tyler is Lovin It!!!

Smitch is making huge strides lately...literally!

Smitch is making huge strides lately…literally!

Fitness

Skills:
Pose Running Drills
1. Lean Hop
2. Pistons to Lean to Run
3. Partner Hold Pistons to trust fall run

Benfica
4 Rounds
400m Run
20 Burpee Box Jumps (30,24)

Competition

Metcon
“Benfica”
4 Rounds
400m Run
20 Burpee Box Jumps (30,24)

OLY
3RM Hang Power Snatch

Recovery/Accessory
1. 5×5 Snatch Grip Shrugs
2. 3×15 Landmine Twists

Taj Team Athletes:
1. 4 rounds
400m Run
15 Over the Box Jumps (24,20)

2. Practice KB Overhead Squats

3. Shoulder/Upper Thoracic Mobility

Comments

comments

About the Author
  1. Mr. Rx Reply

    Bring Your Heat Gear Tomorrow!

  2. Big Sexy Reply

    1. 3RM Hang Power Snatch – 155 x 3, 165 x 2
    2. Benfica – 17:11 Rx
    3. Snatch Grip Shrugs 5×5 – 135, 155, 185, 205, 205#

  3. Ambadassador Reply

    Bendica – 16:40 (500m row, Burpee step ups 24″)
    Over a 2 minute improvement since last time!

  4. Don E Reply

    WOD = 18:57, was on pace for approx 15:45 until i Nuked both shins in round 3 on BBJ #6 OUCH!!

  5. scott henriques Reply

    Benfica-15:22 rx
    recovery- 5×5 snatch grip shrugs
    set 1-135/2)135/3)155/4)175/5)195

Leave a Reply

*

captcha

Please enter the CAPTCHA text