November 3, 2016

November 3, 2016

dynamic :

4 minute clock :

a) pass thru x 10

b) empty bb stric press x 5

c) hanging leg lifts x 6


mobility :

a) tricep smash


18 minute clock :
bench press x 10
calorie row x 10

notes :
- can score as wod or just complete as a strength and conditioning set.
- goal is to perform all bench press sets as unbroken sets.
- recommended weights -
men - 85-155 lbs
women - 45-85 lbs


partner wod
for time :
100 hang power cleans (115/85)

* each minute, 6 toes to bar reps must be completed before resuming hpc.

notes :
- scale weight if needed.
- scale toes to bar reps as needed.
- rx+ = 95/65 lb hang power snatches.

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.