Wednesday, July 16, 2014

Posted: July 16, 2014 by jmdimitri in WOD

Back Squat
5 x 5

5 rounds for time of:
5 pull-ups
5 HR push-ups

5 rounds for time of:
10 GHDs
10 hip extentions

2 rounds for time of:
20 Wallballs (14/20)
20 Jumping Lunges (total)

**Rest as needed between couplets.
———————————————
Oly (7pm)
Weightlifting:
A) Muscle Snatch: 50-60/3*3
B) Power Snatch: 60/3, 65/2, 70/1, 75-80/1*2 sets
C) Power Clean + Split Jerk: 60/2+2, 70/1+2, 75-80/1+2*2

Strength:
A) GHD Hip Ext: 3Ă—10 weighted

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