Wednesday, November 19, 2014

Wednesday, November 19, 2014

Daily Training
Strength/Skill
Snatch - 3 sets x 1 rep @ 75%, 3 sets X 1 rep @ 80%, 3 sets X 1 rep @ 85%; rest 90 seconds between efforts

Conditioning
5 rounds for time:
2 Rope Climbs
20 Unbroken KB Swings

 

Competitor’s WOD - 5pm
Each section is a 2:00 AMRAP followed by 2:00 of rest:
#1 - 250 meter row, 10 Thrusters (Heavy), Max Reps Pull Ups
#2 - 2 Rounds of Cindy, Max Reps C & J (same bar)
#3 - 20 Burpees, Max OHS (same bar)
#4 - 12 Squat Cleans (same bar), max reps HSPU
#5 - Max reps snatch (same bar)
#6 - 50 Double Unders, Max reps Hang Power Clean (same bar)
#7 - 15 Front Squats (same bar), Max Muscle Ups
#8 - 50 Air Squats, Max reps Push Jerks (same bar)
#9 - 40 Box Jumps, Max reps Deadlifts (same bar)
#10 - 25 T2B, Max reps Hang Power Snatch (same bar)
*Score is total reps for all the max effort movements


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