9.30.13 Tabatas!

SWOD:

1RM Jerk

OR

1RM Deadlift

-Coach Casey

WOD:

Tabatas (20 sec work, 10 sec rest, 8 rounds per movement)

L sits

Pushups

Jumping Lunges

Hollow Rocks

Plank Holds

-the doll

Advanced adapted from THE OUTLAW WAY:

BBG

1) 15 minutes to establish a 3RM Snatch + Hang Snatch + OHS (1 rep = 1 SN + 1 Hang-SN + 1 OHS).

2) Snatch + Hang Snatch + OHS: 1X1@90%, 1X@95%, 1X1@100% of 3RM from #1 (perform ONE rep of 3RM from #1 at the listed percentages).

3a) 3X3 Snatch High Pulls @ 100%-110% (of max Snatch) up to sternum height – rest 60 sec.
3b) 3X10 GHD Hip Extension – rest 60 sec.

Conditioning

For total reps.

EMOM for 10 minutes (beginning @ 0:00):

12 Burpees

After completing 12 Burpees, with the remainder of the minute complete:

ME Double-Unders