Wednesday August 23rd, 2017
Comments: 0
Category: WOD

Wednesday August 23rd, 2017

Warm up-

500m Row/20 Cal Bike

2 Rounds

12 Band Pull Aparts

12 Band Good Mornings

12 Band Pass Throughs

Skill-

EMOM for 10 Minutes

Power Clean + Push Jerk x 1 Rep

Sets 1-4 @ 75% of 1RM Power Clean From last week

Sets 5-8 @ 80%

Sets 9-10 @ 85%

Followed By…

EMOM for 10 Minutes

Power Snatch x 1 Rep

Sets 1-4 @ 75% of 1RM Power Snatch from last week

Sets 5-8 @ 80%

Sets 9-10 @ 85%

WOD-

EMOM x 10 Mins

12 KB swings 53/35

12 Air Squats

*Perform both movements in the same minute *Rx+ 15 reps of each

Post WOD-

1 Min plank

25 Strict T2B

25 Russian twist weighted

25 Ab-mat sit ups

1 Min Plank

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