WOD: 27/05/2015

WARM UP:
5mins to
. stretch
. row
. Burgner warm up

MOBILITY:
10mins to mobilise

WOD:
. Every 2mins for 12mins
3-Position Clean (floor, below knee, above knee) + Jerk
60%-65%-70%-70%-70%-70%-70%

3mins rest

Every 2mins for 8mins
3 Clean Pull
@ 90%-90%-95%-95% of 1RM of clean

2mins rest

Every 2mins for 10mins
3 front squats @ 70% of 1RM

2mins rest

Every 2mins for 10mins
3 Good Mornings @ increasing weights

AFTERWOD:
3 rounds
1min L-hang / sit hold
. Substitute is L-sit hold on floor (sit straight, knees locked, feet slightly off the floor, hands parallel to the floor)

CF FORT:
2km run
Mobility
Mashing

TRAVEL WOD:
5 rounds
100m weighted lunges @ 25kg
50m run
21 burpees

May 26, 2015 | Categories: Uncategorized | Leave a comment