Partner WOD
10 Minute AMRAP
Run 200 m
50 Squats
25 Dips
Rest 2 Minutes
10 Minute AMRAP
15 Deadlifts- #185/#135
30 Box Jumps
Post partner and rounds to comments.
WOD
A.1 Back Squat 5RM, Max Reps @90% of 5RM
A.2 4 Rounds
1 Minute Row-Max Effort
1 Minute Rest
1 Minute KB Swings
1 Minute Rest
Post loads, reps, Meters rowed and swings to comments.
WOD
A.1 Power Clean 5×3 @ 90% of your 3RM (From Friday. Check your books!)
A.2 10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Push Ups-Hand Release
Sit Ups
Box Jumps
Post loads and times to comments.
WOD
A.1 Snatch (squat)- 1, 1, 1, 1, 1
A.2
5 Rounds
12 Chest to Bar Pull Ups
Row 250M
8 Power Snatch #135/#95
Post loads and times to comments.
Take care of your hands. Below is a video on how to prevent and treat tears.
November 27, 2012
Comments are off
