Wednesday August 11, 2010

CFV 6 am John

Warmup
run 200 2x

PVC

10# med ball vertical throws (2 rounds)
Laying flat on back throw/push med ball up to partner standing on box
10 throws @ 14" (+ partner)
8 throws @ 26" (+ partner height)
6 throws @ 38" (+ partner height)
4 throws @ 50" (+ partner height)

leg circuit 2x while waiting for boxes **did the jumping lunges!!!

Skill - Snatch Technique

practice w/PVC
33# bar 2 x 5 (hang snatch)
43# 1 x 5
53# 3x2
63# 2x2
68# 1 x 3 (sloppy!) john says squat deeper to catch
53 # 2x2 for form

WOD Partner Sprint

With a friend (Tiffiany), complete:

50 Burpees (25)
50 double unders (singles 150.....twice what I need to do!!)
50 AbMat situps (25)

6:56 mins

GOAL: Pull ups by EOY
work on ring rows table top every session