Monday, October 13, 2014

Posted: October 13, 2014 by jmdimitri in WOD

Happy Birthday to Coach Tina & Coach Tony!!

Back Squat
*Set 1 – 5 reps @ 55%
*Set 2 – 5 reps @ 65%
*Set 3 – 3 reps @ 75%
*Set 4 – 2 reps @ 85%
*Set 5 – 2 reps @ 90%
Then 2 sets x 10 @ 80%
** Rest 1-2 minutes between all sets

For Time:
10-9-8-7-6-5-4-3-2-1 Thrusters (65/95)
30 Dubs after each round of Thrusters

Endurance/Fitness Option:
10-9-8-7-6-5-4-3-2-1
KB Thrusters (20/35)
20 Mtn Climbers after each rd of thrusters
———————————————
Oly (7pm)
Clean & Jerk – 60/2+1, 65/2+1 x 2, 70/2+1 x 3

Clean Pull – 90/ 2 x 2, 95/ 2 x 2

GHD Hip Extensions – 4 x 10

GH Raises – 4 x 8

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