Wednesday November 15th, 2017
Comments: 0
Category: WOD

Wednesday November 15th, 2017

Warm up- Move Efficiently through Warm up

1.) 2 Min Row/AB/Ski

2.) Burgner Warm up

3.) 20 Band Pull Aparts

10 AS

10 Ring Rows

10 Box or Bench Dips

10 Kip Swings

Skill-

EMOM x 8 Mins (8 Sets)

Power Snatch + Hang Power Snatch x 1 Rep

Sets 1-3 @ 75% of 1RM Power Snatch

Sets 4-6 @ 80%

Sets 7-8 @ 85%

Followed By..

Every 2:00 Mins for 8 Minutes (4 Sets)

Deadlift x 5 Reps

Sets 1-2 @ 70%

Sets 3-4 @ 75%

WOD-

“Cindy”

20 Min AMRAP

5 Pull ups

10 Push Ups

15 Air Squats

*Compare scores to August Cindy

Post WOD-

3 Rounds

15 GHR’s

15 GHD’s

 

Add a comment

Your email address will not be shared or published. Required fields are marked *

Social Widgets powered by AB-WebLog.com.