Wednesday, July 15, 2015

Posted: July 15, 2015 by jmdimitri in WOD

E2mom 14 minutes (7 sets): 

1 Power Cleans + 1 Squat Clean 

*Build over the course of the 7 sets

.

10 min amrap

3, 6, 9, 12, 15……*

Power Cleans (75/115)**

5 Pull-ups

50m Sprint

*…….. Continue increasing PC by 3 ea rd

**or 65% of highest weight from emom

.

Fitness:

10 min amrap

4, 8, 12, 16, 18……*

Alt Reverse DB/KB Lunges 

5 Pull-ups (Ring Rows)

50m Sprint

**…….. Continue increasing Lunges by 4 ea rd

   
   

Oly 7pm

BB Warmup then

1) Hang Cln+FS+Cln 

5×2/ work up to heavy dbl

2) Pause @knee-Sn Pull

6×2/ work up to heavy dbl maintaining positions

3) OHS

5×4/work up to 75-80% of Sn

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