April 27, 2016

April 27, 2016

5 minute clock :
a) 400 meter run
b) no pushup burpee x 7
c) kb swings x 15
d) no pushup burpee x 7
e) situps x 15

 

strength wod :
a) 5 sets, every 1:15
clean pull x 2 + sc x 2
2 sets at 75%
3 sets at 80%


b) 7 sets, every 1:15
clean and jerk
set 1 - 75% x 2
set 2 - 80% x 2
set 3 - 85% x 1
set 4 - 85% x 1
set 5 - 90% x 1
set 6 - 90% x 1
set 7 - 90% x 1


c) 24 total reps
snatch pulls @ 100-110%

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