WOD

1.12.17

WARM UP

General & Specific

STRENGTH

Every 90” x 5 sets perform:

Back Squat – 5 reps @70-75-77,5-80-82% of 1RM of 20/11/17

WOD

2 Rounds of:

30 Hang Power Snatch @75/55lbs

30 M / 20 W Calories Assault Bike

30 Hang Power Clean @75/55lbs

400mt Run

WARM UP

General & Specific

STRENGTH

Every 90” x 5 sets perform:

Back Squat – 5-6 reps @climbing

WOD

2 Rounds of:

30 Hang Power Snatch @65/45lbs

30 M / 20 W Calories Assault Bike or 40 M / 30 W Calories Row

30 Hang Power Clean @65/45lbs

400mt Run

WARM UP

General & Specific

STRENGTH

Every 90” x 4 sets perform:

Stationary Bulgarian Split Squat – 8-10 reps/leg

WOD

2 Rounds of:

20 Alternating Arm DB Snatch

300t Run

30 DBs Hang Power Clean

90″ Assault Bike or Row

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