10/29/14 WOD

10/29/14 WOD

Wednesday 10/29/14

Warm-Up

Set Stations Up with Barbell and Box (Depending on Class size, Partner UP with someone comparable)

Run/Row 400M

2 Rounds (Easy Pace, Light weight, empty barbell)

10-15 Push Ups

4-6 Box Jumps

Then……….

10-Stiff Legged Deadlifts

3-5 Hang Snatches

3-5 Hang Cleans

3-5 Push Jerks

Then load weight

 

A. EMOM – 10mins
odd – Deadlift 3-4 60% of 1rm + 20 DU
even – MU 2-3 (If you cannot do MU, do negative pull ups, 5 sec descent)

B. EMOM – 10mins
odd – no push up burpee box jump over 24/20″ 8-10
even – PS cluster 1. 1. 1-(Drop the bar after each rep)

C. EMOM – 10mins
odd – PC and jerk 1. 1. 1 60% of 1rm
even – Run 400M

Notes:
– record weight and reps for deadlift and MU
– pick weight for PS that is snappy
– work on TnG from PC to jerk drop the bar from top each time

1 comment (Add your own)

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