Wednesday, December 10, 2014

Posted: December 10, 2014 by jmdimitri in WOD

Squat challenge=50

Back Squat
Set 1 – 8 reps @ 65%
Set 2 – 6 reps @ 75%
Set 3 – 4 reps @ 85%
Set 4 – 2 reps @ 90%
Set 5 – 1 rep @ 95%

7 RFT
7 OHS (65/95)
7 T2B
200m run
————————————————
Oly (7pm)
A) (BACK TENSION!)
2second Pause snatch @ 2″ from floor+snatch=1 rep
3/75%
2/80%
2/85%
1/85+
B) (Max effort EVERY attempt)
1 clean&jerk E2MOM10 (5 sets)
80%
85%
90%
95%
95+
C)
Front Squat (no pause)
4×4 @110% of clean (or heavier)
D)
EMOM 12 (6sets)
1-6 alt Turkish get ups 25#KB
2-50m max effort sprint

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