Wednesday, March 25, 2015

Wednesday, March 25, 2015

Strength
On the minute for 7 minutes, increasing weight each minute
Round 1: Power Snatch
Round 2: Hang Power Clean
Round 3: Push Jerk
*Rest 3 minutes between rounds
Minute 1: 7 reps
Minute 2: 6 reps
Minute 3: 5 reps
Minute 4: 4 reps
Minute 5: 3 reps
Minute 6: 2 reps
Minute 7: 1 rep

Conditioning
AMRAP in 8 minutes:
2 Wall Ball
2 Pull Ups
4 Wall Ball
4 Pull Ups
6 Wall Ball
6 Pull Ups
Etc….adding 2 reps to each movement every round

 

Competitor’s WOD - 5pm

Begin @ 0:00
21-15-9
Burpee Box Jumps
42-30-18
Calorie Row

Right into:

6 minutes for a 1RM Thruster

Right into:
6 minutes for a 1RM Snatch

Begin @ 30:00
100 Double Unders
75 Wall Ball
50 Pull Ups
25 Back Squats (225/155) From the rack



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