Friday, January 30, 2015

Posted: January 30, 2015 by jmdimitri in WOD

EMOM 12 (4rds)
1) 8 Box Jump Overs (20/24)
2) 8 T2B
3) 30 Dubs

E5MOM 20 (4rds)
25 Wall Balls (14/20)
10 PC&J (95/135)
-The idea is to sprint each round;
-fastest times are 1:30-2:30/rd;
-novices will take longer.
-The design is for a relatively quick athlete to have 4 rounds of a 1:1 work to rest ratio (2:30 work to 2:30 rest = 5 min).

Fitness Option:
Sub 25 Ball Slams For PC & J
——————————————
Oly (6pm)
A) Snatch
3/60%
3/65
3/70
3/65
B) CnJ
3/60%
3/65
3/70
3/65
C) Back Squat E2MOM (10sets)
8/75% (set 1)
6/80
6/75
4/80
2/85
D) BN snatch Ppress
5×5@70% of snatch

IMG_4907

IMG_4912

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