Monday June 13th, 2016
Comments: 0
Category: WOD

Monday June 13th, 2016

Warm up- 

3 rounds

100m run

10 Goblet squats

10 pull ups

10 push ups

Skill

Build to 65% of 1rm

then:

Every 2 min for 14 mins:

set 1- 4 reps at 65%

set 2- 3 reps at 75%

set 3- 2 reps at 80%

set 4- 3 reps at 85%

set 5- 2 reps at 90%

set 6- 1 rep at 95%

set 7- 2 reps AHAP

WOD

In 15 mins complete:

10 Sqaut clean & Jerks

(115/75)

15 burpees over barbell

8 sqaut clean & jerks

(145/100)

15 burpees over barbell

6 sqaut clean & jerks

(175/125)

15 burpees over barbell

4 sqaut clean & jerks

(205/145)

15 burpees over barbell

2 sqaut clean & jerks

(225/155)

Max sqaut clean & jerks

(235/160)

Post WOD-

100 ab-mat sit ups

 

 

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