11/4/14 WOD

11/4/14 WOD

Tuesday 11/4/14


Warm-Up (15 Min Time Cap)


Push ups, Air Squats, Box Jumps


High Hang Squat Clean work with PVC and/or empty bar.

Split Jerk Warm ups.  Establish good solid foot position.


SC TnG x 3; rest 10sec in the front rack after third rep then SJ x 1; rest 2-3mins x 5

WTD dip @20X1; 2-3; rest 90sec x 4 (Use Boxes and Bench for dips, put plates on your lap to add weight)

EMOM – 12mins
odd – PC TnG cluster 2. 2. 2 60-65% of 1rm rest 10sec btw cluster sets
even – 10 burpess


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Mon, January 1, 2018 @ 9:47 AM

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