MON18SEP2017

WOD

Strength
Front Squats: 85-90/2*5 sets

Conditioning
AMRAP in 8 minutes:
15 Toes to Bar
30 Wallballs (20/14)

Extra

Snatch Pull + Snatch from blocks at mid thigh: Every 2 min: 5 sets 2 @ 75%-85% for perfect technique

Accumulate 30 freestanding tripod leg lifts

Tempo HSPU: 5 sets of 3-5 reps as able w/ 53X3
-5 sec. down
-3 sec. in bottom
-Kip up
-3 sec. hold at top
**stay connected throughout

After
4 sets – 40-60 sec. GHD hip extension hold

Bootcamp

Strength
6 sets alternating of:
3 Front Squats building
50m Suitcase Carry + 8 Russian KB Swings

Conditioning
AMRAP in 8 minutes:
12 V-ups
12 Wallballs (20/14)
20 Walking Lunges

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s