Thursday, October 6, 2016

 In WOD

Warm Up:  Tabata

Russian KettleBell Swings 53/35

Box Jumps 24/20

Weightlifting:  Deadlifts

Warm Up With unloaded Bar

3 X 3 @ 75%

3 X 1 @80%

Control weight to ground.  Use four count for the negative

Strength:  Front Squat

Warm Up With Unloaded Bar

3 X 3 @ 80%

3 X 2 @ 85%

Gymnastics:  Max Double Unders in 1 Minute

WOD:  For Time

21-15-9

Hang Power Cleans 95/65

Wall Ball Shots 20/14

Recent Posts