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WOD

Mon, Dec 14 2015


WOD

Strength
Front Squat: Starting at 70% complete 2 reps EMOM x 10 min increasing as able up to a 2RM. The only set that should be in danger of failure is the last set.

Conditioning
3 Rounds (:
400m run
20 Pullups | R+ C2B
25 Deadlifts (185/125 | R+ 225/145)

Stay under 60% of 1RM deadlift. 

Extra

Before Squats:
Snatch 3 Position Pull (1in off floor, knee, explode) + Snatch from floor: 1+1, 5 sets to find max for the complex, then 2 sets of same complex @ 85% of max for complex

After Conditioning:
1,2,3,4... to 10 HRPU
* Perform 1 wall walk b/n each set

7 min. of heaven
-2 min. Tabata Hollow rock
-3 min. Tabata Hollow pos. scissor kicks
-2 min. Tabata Hollow rock

December 10
Fri, Dec 11 2015
December 14
Tue, Dec 15 2015