Monday November 20th, 2017
Comments: 0
Category: WOD

Monday November 20th, 2017

Warm up-

2 Min easy Row, bike, ski or jump rope

2 Rounds

10 KB single Leg Deadlifts

10 KB Swings

10 Goblet Squats with a :10 hold on last rep

 

Skill-

Every 2 Mins for 16 Mins (8 Sets)

Clean + Clean & Jerk x 1 Rep

Sets 1-2 @ 75% of 1RM

Sets 3-5 @ 80%

Sets 6-7 @ 85%

Set 8 @ 90%

Followed By…

Every 2 Mins for 10 Mins (5 Sets)

Front Squat x 4 Reps

Sets 1-2 @ 70%

Sets 3-5 @ 75%

WOD-

For Time:

100 Burpees

*Every 2 Minutes on the minute, pay the piper:

10 T2B

*RX+ 15 T2B

Post WOD-

100x Weighted Sit ups

Followed by…

2 Min Plank

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