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Monday, Nov 16 2015

WOD

Monday, Nov 16 2015


WOD

Strength
Front Squat: 60/2, 70/2, 80/2, 85/2, 90/1, 96/1, Max/1
This is just a suggestion for warming up to a 1RM.

Conditioning
4 Rounds (25 min cap):
5 Hang Power Clean (135/95)
10 Pullups
300m run
10 Pullups
5 Hang Power Clean
2 min rest

Extra

As warmup:
- 5 min EMOM of...
3 Scapula Pullups
2 Strict Pullups
3 Perfect Hollow Arch kips
2 Perfect Kipping PU (no butterfly, focus on kip)

Snatch: 3 Stop Pull + Snatch - In 5 sets, max the complex then complete 3 sets of same complex at 85% of max weight from complex

November 14
Sat, Nov 14 2015
November 16
Tuesday, Nov 17 2015