Wednesday WOD – 060116

Dave

Dave

Summer Programs for your Kids!

High School Strength & Conditioning

Lil Beasts Summer Program: Session 1, Session 2

WORKOUT OF THE DAY

Fitness
1. Hang Snatch 6×3

2. 5 Rounds for time*:
5 Tempo Strict Pull-ups @X22
200ft Single KB Front Rack Carry 70/53 (100ft each side)
40 Double Unders

* This workout is timed, however, that does not mean you should cut corners on the tempo pullups or run through the carries.

Performance
WEIGHTLIFTING
1. Hang Snatch 3-3-3, 3×3
2. Clean from Blocks(just above knee) 65%x3, 70%x2, 75%x2x3
3. Jerk 3-3-3, 2×3

METCON
5 Rounds for time*:
5 Tempo Strict Pull-ups @X22
200ft Single KB Front Rack Carry 70/53 (100ft each side)
40 Double Unders

* This workout is timed, however, that does not mean you should cut corners on the tempo pullups or run through the carries.

GYMNASTICS
6 minutes volume accumulation:
Strict Muscle-Ups