The WOD for 4.30.12 is….

Image

 

Strength WOD
4×2 Cleans (Full Squat) @ 75% Rest 90 seconds between sets.
3x 1 Snatch Balance + 3 OHS w/ hold @ bottom, medium weight. Athlete must control the weight at the bottom of the squat for a 2 count before standing.  If the athlete drops the weight, loses balance, or cannot maintain “control” in the bottom, they must lighten the load, or re-try the set.

Conditioning WOD
4 Rounds for max reps of thrusters

3 Minute Rounds
Run 200 Meters
“Burpee Buy In”*
As many thrusters (95/65)as possible w/ time remaining
Rest 1 Minute between rounds

Your score is total # of thrusters completed.

*The Burpee Buy-In changes in each round, you must complete these burpees before beginning your thrusters.

Round 1- 10 Burpees
Round 2- 8 Burpees
Round 3- 6 Burpees
Round 4- 4 Burpees

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s