Monday November 27th, 2017
Comments: 0
Category: WOD

Monday November 27th, 2017

Warm up- Move Quickly through warm up

1.) 2 Min of easy rowing/running/jump rope/bike

2.) Joint Prep

3.) With an empty BB

5 Stiff Legged Deads

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Thrusters

5 Hang Power Clean to thruster

Skill-

Every :90 for 9 Minutes(6 sets)

Power Clean x 3 Reps

Sets 1-3 @ 75% of 1RM PC

Sets 4-6 @ 80%

Followed by…

Every :90 for 9 Minutes (6 Sets)

Deadlift x 4 Reps

Sets 1-2 @ 70%

Sets 3-4 @ 75%

Sets 5-6 @ 80%

WOD-

EMOM x 16

Minute 1: 24 GHD or 35 Sit ups

Minute 2: Max Hang Power Clean to Thruster 135/95

Minute 3: Max Cal Row or Bike

Minute 4: Rest

*Athletes start at any point

Post WOD-

Option 1: Death by MU’s

Option 2: 2 Rounds

Max Rep Strict Pull ups

Max Rep Banded rows in :30

 

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