WOD Thursday 5/22/14
Main – WOD
Griff (Time)
For Time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards
REGIONAL & GAMES ATHLETES
MORNING SESSION
1. Big Clean Complex
3 sets of:
3 Position Squat Clean + Push Press +
3 Position Squat Clean + Push Jerk +
3 Position Squat Clean +Split Jerk
1 set consists of all 12 reps without dropping the bar.
Check out the demo videos below.
2. Squats
4 x 7 High Bar Back Squats, across
3.”Griff”
2 RFT:
800m Run
400m Backwards Run
AFTERNOON SESSION
1. Gymnastic Skills
OTM x 12
Odd: Max hold Front Lever on rings
Even: Max hold Back Lever on rings
2. Metcon
2RFT:
12 OHS, 135/95
12 Burpees
9 Power Snatches, 135/95
9 Burpee Box Jumps, 20″
6 Squat Snatches, 135/95
6 Burpee C2B
OPEN ATHLETES
1. Metcon
2RFT:
12 OHS, 135/95
12 Burpees
9 Power Snatches, 135/95
9 Burpee Box Jumps, 20″
6 Squat Snatches, 135/95
6 Burpee C2B
2. Big Clean Complex
3 sets of:
3 Position Squat Clean + Push Press +
3 Position Squat Clean + Push Jerk +
3 Position Squat Clean +Split Jerk
1 set consists of all 12 reps without dropping the bar.
3. Strength
4 x 7 High Bar Back Squats, across
