WODs

11.28.18

11/27/2018

11.28.18

 

A.

 

Front Squat

 

*Set 1 – 3 reps @ 65%

 

*Set 2 – 2 reps @ 75%

 

*Set 3 – 1 reps @ 80%

 

*Set 4 – 3 reps @ 85%

 

*Set 5 – 2 rep @ 90%

 

*Set 6 – 1 rep @ 95%

 

*Set 7 – 3 reps @ as heavy as possible

 

Rest 2 minutes between sets.

 

 

 

B. Conditioning

 

For time:

 

30 Dumbbell Thrusters (55/35 lb DBs)

 

30 Alternating Reverse Lunges with DB Farmer’s Carry (55/35)

 

20 Dumbbell Thrusters

 

20 Alternating Reverse Lunges with DB Farmer’s Carry

 

10 Dumbbell Thrusters

 

10 Alternating Reverse Lunges with DB Farmer’s Carry

 

 

 

Optional Programming

 

 

 

A.

 

Take 15 minutes to build to today’s heavy Push Press

 

 

 

Followed immediately by…

 

 

 

Every minute, on the minute, for 5 minutes:

 

Split Jerk x 1 rep @ today’s heaviest push press

 

(work on perfect mechanics, and add a 1-2 second hold at the receiving position of the jerk before recovering your feet)

 

 

 

B.

 

Deadlift

 

*Set 1 – 10 reps @ 55% of 1-RM

 

*Set 2 – 8 reps @ 65%

 

*Set 3 – 6 reps @ 75%

 

*Set 4 – 4 reps @ 80%

 

*Sets 5-8 – 2 reps @ 85-90%

 

Rest 2-3 minutes between sets.