WED01JUL2015

WOD

Strength
Back Squat: 60/3, 65/3, 70/3, 75/2, 80/2, 85/1, 90/1x2sets

Conditioning
600M Run
20 Over the Box Jumps (24/20)
Rest 1 Minute
400M Run
15 Over the Box Jumps
Rest 1 Minute
200M Run
10 Over the Box Jumps

Extra

Behind the Jerk: 60/3*3 sets, 70/2*3 sets, 80/2*3 sets, 85/1*3 sets
*on the last rep of the last set of each percentage hold the bar OH x 15 sec totaling 4 OH holds with increasing load

5 rounds – 2min. on/ 2min off
– 50 UB DU
– 6 alt. pistols
– ME MU in remaining time
(stay focused on MU form even when you are tired)

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