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Wednesday 8-7-2013

6
Aug

Wednesday 8-7-2013

 

Workout of the Day
For Time:
50 Wall Balls 20/14#
then 3x:
30 Double Unders
15 Toes to Bar
10 Deadlift 185/125

then
Clean
Find your 1 rep max.
3:00 to find 1RM

Advanced Oly
Back Squat – 60%x4, 70%x4, 80% x 4 x 2
Power Snatch – 60%x3, 65%x3, 70% x 3 x 3 (% of full)
Power Clean + Jerk -60% x (3+1), 65% x (3+1), 70% x (3+1) x 3 (% of full)
Romanian ;Dead Lift – 85% x 5 x 4 (% of clean)
Push Press – 60%x3, 70% x 3 x 3
then
3 sets; no rest:
250m Row
20 1-arm DB Press
General Oly WOD
Snatch – 60%x2, 65%x2x2, 70%x2x3
Snatch Pull – 90% (of sn) x 2 x 2, 95% x 2 x 2
Back Squat – 70% x 3 x 5

 

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