Wednesday, September 28, 2016

Wednesday, September 28, 2016

Clock will start at 5 minutes past each WOD class time today! Be on time to warm up and be set to go.

Strength I 

With a running clock, taking no more than 20 minutes:

5 sets:

20 Step-Back Reverse Lunges w/barbell in back rack

6-8 Strict Pull Ups

*These are “super-sets” done back to back, resting 90 seconds between sets

Strength II - @ 20:00 on the clock 

Bench Press

Every 3 minutes, for 15 minutes (5 sets):

3-5 Bench Press

Conditioning - @ 40:00 on the clock

3 sets:

500m Row

Rest 1 minute

45 second Hollow Hold

Rest 1 minute

Comp WOD - 5pm

@ 0:00 - 15 minutes for a 3RM Strict Press

@ 20:00

“Squat Clean Elizabeth”

21-15 9

Squat Clean (135/95)

Ring Dips

@ 35:00

AMRAP in 12:00

10 T2B

5 Power Snatches (115/75)

1 Legless Rope Climb

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