Mon – 12/29/2014

WOD

Strength
A) 6×3 Back Squats @ 80%,
B) 6×6 e/s Single Arm Dumbbell Rows @ Heaviest Possible
Keep Rest Minimal

Conditioning
AMRAP in 17 minutes:
20 Ground to Overhead (95/65)
40 DU
15 GTO (115/75)
40 DU
10 GTO (135/95)
40 DU
5 GTO (165/115)
40 DU
ME GTO in remaining time (185/135)

Extra
Before Squats –
Snatch: EMOM x 8 min, 40/10, 50/6, 60/5, 70/3, 80/2, 90/1, 95/1, 50/ME UB Reps

After Metcon, preferably after significant rest –
AMRAP in 3 min
12 Alt KB Snatch (53/35)
6 MU
Rest 6 min and repeat

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