12 August 2013

Tuesday, 13 August 2013

Strength Day:

Alright guys, this will be a little different format today.  Strength is an important component and building General Physical Preparedness.  Running from danger is not always good enough, sometimes you have to be able to pick up something heavy and smash it on someones head...hence strength.

WOD:

1) Take 10 minutes to establish a 1 Rep max single arm DB snatch. (If you are not comfortable with snatch you will do a clean)

Then: Complete 3x3 single arm snatch each arm with the next weight down from your max. Rest 90 seconds between sets.

2)  Take 10 minutes to establish a 1 Rep max double arm DB strict press.

Then: Complete 3x3 double arm press with the next weight down from your max. Rest 90 seconds between sets.

3) 3 attempts at max distance tire flip in 30 seconds, rest as needed between sets (at least 2 minutes)

Time Permitting: Rock keg toss for distance.

This picture was just too good to pass  up. 

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