11.7.14 "Twister"

November 06, 2014

LAST WEEK OF THE 2014 LURONG CHALLENGE.
You will have the rest of the week to make up any of the benchmark workouts. We will be taking final measurements before classes on Friday or over the weekend. Everything must be completed by Monday, November 9th. If possible have the same coach measure you that did the original measurements.

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TODAY’S WOD

STRENGTH
In 15 Minutes Establish a
1 Rep Max Squat Snatch

METCON

“Twister”
21-15-9
OHS (115,75)
Toe 2 Bars

 

 

 

EXTRA CREDIT-CASHOUTS

ENDURANCE
Choose one of the Following Modes:
(Perform this Either Thursday, Friday, Saturday)
Long Interval Interval
3 rounds
Row 3 x 1500 meters
Run 3 x 1200 Meters
Airdyne 6 minutes for Calories
Rest 3 Minute Between Rounds

CORE
3 Rounds
25 V-Ups
50 Bicycle Crunches
1 Minute Plank
Rest as needed

 

 

 

COMPETITORS

A. SKILL/WARMUP
Every: 30 seconds till you fail
3 Muscle Ups

B. OLY
1RM Full Snatch

C. METCON
“Twister”
21-15-9
OHS (135,95)
Toe 2 Bars

SOUTHIE COMPETITORS

1. 750m Row 100 DU
–find your pace for gas pedal

2. Snatch Progressions from above the knee—keep it light. Work speed and positions.

3. 400m run
20 airsquats
10 burpees
20 ghdsu
10 pushups
20 Walking Lunges
5 Bar Muscle ups or attempts (dont rip)

4. 30 minutes of mobility

Comments

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  1. Willhuntforfood Reply

    Team rac
    Tim 8:48 rx
    Joe 9:14 rx

  2. neon joe Reply

    145#1rm. 7:55twister rx.

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