Wods

Oct 9

By October 8, 2017 No Comments

RAMP:
3 min row
40m lunge
10m inch worm
10 PVC OHS

L1: Strength:
Back Squat 5 x 5 @ 75%, 5 sec negative on first rep of each set

L2 Strength:
12 EMOM
1 Snatch (4 @ 73%, 4 @ 78%, 4 @ 83%)
Then:
Back Squat 3 x 5 @ 75%, 5 sec negative on first rep of each set, :90 rest

L1 Metcon:
400m row
16 Push Press 115/75
16 bar facing burpee
400m row
12 PP
12 BFB
400m row
8 PP
8 BFB
400m row
4 PP
4 BFB

L2 Metcon:
400m row
16 S2O 155/105
16 bar facing burpee
400m row
12 S2O
12 BFB
400m row
8 S2O
8 BFB
400m row
4 S2O
4 BFB

Jeremy

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