Mon – 12/15/2014

WOD

Strength
Back Squat: 6@65, 4@75, 2@85, 5@65, 3@75, 2@85

Conditioning
3 Rounds for Time (16 min cap):
15 Wallballs (20/12)
10 Hang Power Clean (115/75)
10 Push Press (115/75)
10 TTB

Extra
Snatch: Every 60 sec complete 3 reps @ 60% x 3 sets,
rest 1 min,
2 reps @ 70% x 3 sets,
rest 1 min,
1 reps @ 80% x 1 sets,
rest 1 min,
1 rep @ 85% x 1 set

Clean: Every 60 sec complete: 3 reps @ 60% x 3 sets, 3 reps @ 70% x 3 sets, 2 reps @ 80% x 3 sets, 1 rep @ 85% x 3 sets

4 sets not for time:
8 Alt KB Hang Snatch (53/35)
ME HS Walk
12 Alt Pistols (add light weight if able)

Post Comment

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s