Tuesday October 2nd, 2018
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Category: WOD

Tuesday October 2nd, 2018

October is here..Barbell For Boobs Month!! Look for a update this week in the K3Strong group!

Warm up-

3 Sets

15/12 Cals

10 Goblet Squats(quick pause at bottom)

5/5 Single Arm KB C=J

15 Sit ups

2 sets with a BB

5 Hang Muscle Snatches

5 OHS

5 Good Mornings

5 Back Squats

5 Push Jerks

5 Front squats

5 Hang Muscle cleans

5 thrusters

Skill- 15-20 Mins

Build to a heavy in the complex….

Hang Clean + Hang Clean + Jerk

*Shoot for 85-90% of 1RM C+J

WOD-

7 Min AMRAP

40 DU’s

12 Pull ups

8 Hang Clean & Jerks 115/75

RX+ C2B Pull ups

Post WOD-

Tabata 10 Rounds

:20 Bar Hang

:10 Rest

Then:

100 Sit ups

 

 

 

 

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