WED15NOV2017

WOD

Strength
5 sets:
10 Hollow Arch Swings
5 Strict Pullup
5-8 Dips
*Focus on Perfect Hollow/Arch w/ active abs, glutes, quads, calfs, toes pointed, feet together, legs perfectly straight.
Work in hollow pipe pullovers for drill work as needed

Conditioning
For Time:
15 Thrusters (75/45)
200M Run
15 Thrusters
400M Run
15 Thrusters
600M Run
15 Thrusters
800M Run
15 Thrusters

Extra

2 sec Jerk Dip hold + Jerk w/ 3 sec. hold in split: 11 min to find max for the day
THEN at 80% of today’s max accumulate 8 singles AFAP from block/rack

BS: 5 sets to work to 5rm for the day
*rest no more than 3 min. b/n the start of each set

After
100 Hollow rocks

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