WOD MONDAY 10.16.17

1 set:
20 Front Squat @ 20X1 tempo
*add 5# from last week

4 sets:
2 Shoulder Press
-All sets @ high load, but no failures @ 85%+
-reduce weight if needed to completed required reps
Rest 1 minute between sets

AMRAP 15 -All about the grip
12 DB Lunge Step Backs 50/35 (12 total steps)
9 DB Clean and Jerks
3 Bar Muscle Ups (L2 Jumping Bar Muscle Ups)

By | 2017-10-15T22:51:50+00:00 October 16th, 2017|Categories: Workout of the Day|0 Comments

WOD THURSDAY 10.12.17

3 sets:

8 Clean High Pulls @ 85% 1 RM Clean -drop and reset each rep-mechanics FIRST!

2 Min Row at 90% effort

Rest 2 Min

3 sets:

8 Back Squats @ 22X1 tempo 55% 1RM (Mod) -solid 2 second hold in bottom

2 Min Double Unders (L2 Fast Single unders for constant movement)

Rest 2 Min

EMOM 10

Odd: 1-3 Strict Deficit HSPU (make these tough)

Even: 1-3 Bar Muscle Ups (L2 Jump to Bar Muscle Up Drill)

By | 2017-10-10T22:01:47+00:00 October 12th, 2017|Categories: Workout of the Day|0 Comments