Monday November 6th, 2017
Comments: 0
Category: WOD

Monday November 6th, 2017

Warm up- (Move quickly and efficiently through the warm up)

1.) 3 Rounds

15/15 Single Leg Hops

10 Reps of 2 Walking Lunges + 1 AS

(1 Rep is left leg Walking lunge + right leg walking lunge)

5/5 Single Leg DB Deadlift

2.) :60 Goblet or Plate squat hold

3.) With an Empty BB

7 Deads

7 Hang Power Cleans

7 Power Cleans

7 FS

Skill-

Every :90 for 12 Mins (8 Sets)

Clean + FS + Jerk

Sets 1-3 @ 75% of 1RM C+J

Sets 4-6 @ 80%

Sets 7-8 @ 85%

WOD-

For Time: 25 Min Cap

60 Pistols (One foot behind leg, 25/25 Bulgarian Split Squats Bodyweight)

50 Wall Balls

40 Box Jumps 24/20

30 Deadlifts 185/125

20 Power Cleans 185/125

10 Front Squats 185/125

*RX+ 205/145 RX++ 225/155

*Only choose 1 of the 3 Options for pistols

Post WOD-

2 Mins of Controlled AS

2 Mins of Band Good Mornings

 

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