WODs

9.29.17 Workout

09/29/2017

9.29.17

 

1) Front Squat
6 Sets of 2:
Sets 1 & 2 @ 75%
Sets 3 & 4 @ 80%
Sets 5& 6 @ 85%

 

2) Conditioning
“Tine”
3 Rounds:
500 Meter Row
12 Deadlifts (245/165)
15 Box Jumps (30/24)

Optional Strength Programming:

1) Handstand Pushup Test
Max Kipping Handstand Push-ups

2) Clean and Jerk
On the Minute x 9 (3 Rounds):
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%

Rest 2:00

On the Minute x 3 (1 Round):
Squat Clean + Split Jerk 
82 – 84 – 86%