Tuesday, November 26, 2013

224.3

The Future
Strength:
1a. Bench Press
5 x 3 @ 81%
1b. Deadlift
5 x 1 @ 85% of snatch grip deadlift
2a. Incline Bench
5 x 3 @ 85%
2b. Deficit Deadlift
5 x 1 @ 90% (clean grip)

Skill:
1 min Chicken Pecking
     On the wall or freestanding

Conditioning:
Tempo Run
400M warm up
1 Mile Tempo Run
400M cool down

WOD
Class WOD
at

2 comments:

  1. Joey MarkingNovember 27, 2013 at 7:59 PM

    Power Clean + Hang Power Clean + Jerk: 1@135#, 1@165#, 2x1@185#, 2x1@195#, 1@205#(F)

    WOD - 3 rds of 6 Burpee MU, 12 Alt DB Snatch 70# DB, 18 Alt Pistols - 8:55

    Bonus partner wod w/AJ - 80 Box Jumps, 60 TTB, 40 Burpees, 20 HSPU ("You go, I go," partners must do sets of 10).

    ReplyDelete
  2. Joey MarkingNovember 29, 2013 at 3:39 PM

    Friday:

    Snatch Pause at knee (2 sec) - 6x2: 135#, 145#, 155#, 165#, 170#, 175#(F)

    Front/Back Squatted

    10 min EMOM -
    Even: 7 Strict CTB Pullups
    Odd: 10 KB Swings 2 pood

    ReplyDelete

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