Saturday 1.3.2015 WOD CONDITIONING: In Teams of 2 - WOD 1: AMRAP 12: Pacer = 200m Run 20 KB Swings (53/35) 10 Burpee Box Jumps (24/20) Rx+ = KBS (70/53), BBJ (30/24) Note: In relay format. One person must run 200m while the other person works. Once 200m run is complete, partners must switch and pick up where left off. WOD 2: For Time: Pacer = Plank Hold 6 Rounds of: 5 UB Hang Power Snatch (105/63) 10 TTB Rx+ = HPS (135/93) Note: One person must hold plank position while other person works. If person holding plank position stops, partners must switch and pick up where left off. Your final score is WOD 2 Time minus WOD 1 Reps as seconds. ADVANCED WORK: 1.) Front Squat (Based on 1RM Front Squat/Clean): 1×5@50%, 1×5@55%, 1×5@60%, 1×5@65% 2.) Jerk Drive (Based on 1RM Clean & Jerk): 1×5@60%, 1×5@70%, 1×5@80%, 1×5@90%, 1×5@100% 3.) 3 x 5 DB Press from Split Position (Medium)
Posted on: Sat, 03 Jan 2015 04:20:18 +0000
Trending Topics
Recently Viewed Topics
© 2015