Summer Programming Day 33

Colorado mountain runs in the mud and snow are a true test of endurance. This one is worth the click to zoom in.

WOD

OLY:

Squat Clean 1-1-1-1-1-1-1

Snatch Balance 5-5-5

Clean Pulls 3-3-3-3-3

Endurance:

3+ Hours After Strength WOD

Choose ONE of the Following Sports:

Swim: 10 x 100m/y holding fastest possible pace without deviating more than 5 sec... 15 sec recoveries

Bike: 4 x 2 mile hill repeats, holding fastest possible pace and not deviating more than 1 min per repeat. Recoveries are, how long it takes you to come down the hill. If you do not have a hill then use tension on a trainer or ergometer with steady/ heavy tension.

Run: 2 x 3/4 - 1 mile hill repeats holding fastest possible pace without deviating more then 1 minute and recovering 1 min before descending hill easy. Repeat after 1 min recovery at bottom of hill... treadmill use 7% grade, recover 2 min and repeat

C2: 3 x 1k repeats not deviating more then 10 seconds. 2 min recoveries.

Snatch Balance:

wmv

Gross:

http://www.youtube.com/watch?v=yowQI5JxGqo&feature=related