7.19.16 “Fancy”

July 18, 2016
The Knocker Ball Gang!!!

The Knocker Ball Gang!!!

TODAY’S WOD

Strength:
Work up to a 5RM Strict Weighted Chin up(Underhand)
-then reduce by about 10lbs and perform 3x5reps

“Fancy”
4 Rounds
7 Hang Power Cleans (135,95)
14 Box Jumps (30,24)
21 Toe 2 Bar

 

 

EXTRA CREDIT
(below is only extra credit if you need work in these areas)

CORE
4×15 Side Plank Crunches each side

STRENGTH
Pendlay Rows
4 x 6-8 reps

 

ENDURANCE
Choose ONE of the following sports:
8-10 rounds
Swim (M/Tu/W): Repeat 25m, recover :30s until form/pace deteriorates
Bike (M/Tu/W): Repeat 400m, recover :30s until form/pace deteriorates
Run (M/Tu/W): Repeat 100m, recover :30s until form/pace deteriorates
Row (M/Tu/W):Repeat 100m, recover :30s until form/pace deteriorates

OLY
3-Position Power Snatch (Floor-hang above knee-vertical high hang)
work up to heaviest possible in 15 Minutes
rest :90secs between sets

 

 

 COMPETITORS

A. Work up to a 5RM Strict Weighted Chin up
-then reduce by about 10lbs and perform 3x5reps

B. Pendlay Rows
4 x 6-8 reps – add weight each set – heavier than last week

C. Seated Cable Row or Bench Kneeling Dumbbell Row
4 sets of 8-12 reps – add weight each set – last set should be to failure

D.”Fancy”
4 Rounds
7 Hang Power Cleans (155,105)
14 Box Jumps (30,24)
21 Toe 2 Bar

E. EXTRA CREDIT
Todays OLY
or
Todays Endurance

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