Monday, October 27, 2014

Posted: October 27, 2014 by jmdimitri in WOD

Front Squat
3 x 2@80%
5 x 3 @80%

Amrap 15
200m run
3 Bear Complex Sc (55/75), Rx(75/115), Adv (95/135)

1 Bear Complex=
Power Clean
Front Squat
Overhead
BackSquat
Overhead from behind neck
*This can be done as a cluster or broken up into the individual movements – doesn’t matter as long as it passes through all the required movements.

Fitness/Endurance Option:
Amrap 15
200m run/row
15 Goblet Squats (20/35)
5 KB Push Press Right (20/35)
5 KB Push Press Left (20/35)
—————————————–
Oly (7pm)
A
Pause snatch (1 sec just above knee)
Settle in the bottom before standing
3@ 70%
2@ 75%
2@ 80%
1@ 85%
B
Hang clean + Jerk=1rep
3@ 80%
2@ 85%
2@ 90%

20141026-224256-81776501.jpg

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