MON15JUN2015

WOD

Strength
5 Rounds:
Seated Dumbbell Press: 5 @ one heavy weight
rest 60 sec
Horizontal Ring Row: 30 sec max reps
rest 60 sec

Conditioning
5 Rounds for Time (15 min cap)
20 Jumping Lunges
10 Burpees
Rest 60 seconds

Extra
Snatch from blocks: Clusters: 50/2.2.2, 60/2.2.2, 65/2.2.2, 70/2.2.1, 75/2.2.1, 80/2.1.1, 85/1.1.1*4 sets
rest 15 sec between clusters, rest 2 min between sets

Front Squat: Every 2 min: 60/2, 65/2, 70/2, 75/2, 80/2, 85/2*3 sets

30 Sec. Back extension Hold at parrellel
50 abmat situps
25 Sec. Back extension Hold at parrellel
40 abmat situps…
etc. to 10/10

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