Tuesday, October 18, 2016

 In WOD

Warm Up: 3 Rounds

5 Pull Ups

20 Double Unders/40 Singles

10 Box Jumps

Weightlifting:  Clean and Jerk

Perform 2 Clean and Jerk Each Minute for 5 Minutes Adding  Weight Each Set From 60-80%.

Load Weight and Rest With the Remaining Time In the Minute.

Strength:  Single Leg Deadlifts With Bar

Use slow controlled motion to perform:

2 X 5 @ 95/65 Each Leg

2 x 2 @ 115/75 Each Leg

Gymnastics:  Max Effort Ring L Sit Holds

WOD:  10 Minute AMRAP

8 Box Jumps

10 KettleBellSwings 53/35

10 Wall Balls 20/14

10 Jumping Lunges

 

 

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