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Wednesday, 11th January 2017

January 11, 2017Ness

Strength:

Back squat, heavy 5 reps with 5 sec pause on first rep

WOD:

100 x burpees for time.  3 x front squats 70/45 every minute.

14 minute time cap.

5:30pm Plus

Skill: Warm up movement for WOD

Barbell recycling, move efficiently, ground shoulder to overhead

Aim. max reps in 20 seconds working around 50/35kg

WOD: 3 x 10 min emom with 4 minutes rest in between

A)8-10 c&j 60/40 / 12 burpees

B)6-8 hang cleans 70/45 / 10 burpees over bar

C)3-4 squat cleans 80/50 / 8 bar facing burpee

 

 

 

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