October 26, 2016

By October 25, 2016 wod No Comments

Workout of the Day
Deadlifts
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
3x 70%
3x 80%
3+ 90%
then
Press
5x 40% (warm)
5x 50% (warm)
3x 60% (warm)
3x 70%
3x 80%
3+ 90%
then
1 Mile Run

Bootcamp
Warm Up:
2 x 10 – Y – hand cuffs
2 x 15 – upright row
2 x 15 yd – spider man crawl
2 x 10 – ring row

Strength
Power Snatch Practice
5 min movement of drills at lightweight or empty bar

1a. 3×12 – Strict Oh press
1b. 3×6 – Chinups – 4 count eccentric
1c. 3×6 Cuban Press
– Rest 90 seconds between giant set

WOD
21 min – :30 on :30 off
1. KB Head Cutters
2. KB Goblet Lunges in place
3. Box Jumps
* Score – total reps

Post your scores to the Whiteboard.

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