4-9-2016

EaDo Elite Main

WOD

Snatch Complex

1 High Hang Snatch, 1 Low Hang Snatch 1 Power Snatch

If 1rm is under 195/ 125 start at
115/85

Add 10/5 each succesful set

If 1rm is under 225/145 start at
145/115

Add 10/5 each succesful set

If 1rm is over 225/ 145 start at
165/125

Add 10/5 each succesful set 

SKILL

100 banded pull aparts
100 banded tricep extensions
100 pushups
25 floor press @185/125#

WOD

3 rounds for time
8/6 Ring Muscleups
45 Double unders
15 calories Assault bike
 

EaDo Elite Regional Prep

STRENGTH

@ 70% or lower

10 x 1 Power Clean 

SKILL

Practice getting over bars

rotate through the group 6 times dropping a bar from overhead and jumping over it

Transition Practice

WOD

For Time:

1 male/female pair
1 male/male pair
1 female/female pair

100 double unders
12 ring muscleups
15 synchronized overhead squats @135/95#
20 synchronized burpee box jump overs 24/20"
15 synchronized push jerks 135/95#
20 synchronized pistol squats
12 ring muscleups
100 double unders