TUE01DEC2015

WOD

Conditioning
For Time 
4 Rounds:
15 Kettlebells Swings (53/35)
8 Hang Power Clean (155/105)

rest 2 minutes

3 Rounds:
200m run
6 Shoulder to OH (135/95)

rest 2 minutes

2 Rounds:
8 Power Snatch (115/75)
8 Burpee C2B Pullups | R+ 5 Burpee MU

Extra

ALL AFTER Conditioning:
EMOM x 14 min:
Odd min: 5 Push Press + 3 Jerk Grip OHS, increase each set to heavy set
Even min: Weighted Chinup x 3 reps, all sets are challenging
Back Squat: Work up to 80% then complete the following EMOM x 9 min:
0:00- 80/3
1:00- 85/2
2:00- 90/1
100 hollow rocks in as few sets as possible

 

 

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