WOD 11/14/16
A1: Band Pull Aparts – 2 Minutes Max Reps
@ Easy intesity, accumulate as many reps as possible.
A3: 3 Minute AMRAP of:
5 Pull Up (Ring Row)
5 Burpee
5 Each Alternating Jump Lunge
@80-90% Sustainable Pace
B: Split Jerk – 2 EMOM X 6 Minutes @80-85%
% of Heavy Single From 10/20/16; From The Rack
C: Back Squat – 4@50% + 3@70% + 3/3/3 @80%
% of Heavy Single From 09/19/16 @31X1; 90-180 Seconds Rest
D: EMOM X 6 Rounds of:
5 OHS (95/65)
5 Front Squat
5 Strict Dip
@80-90% Sustainable Pace
Nice WODfit Jack 🙂
A1) Crossover Symmetry Activation
A2) 5Min AMRAP of: 5 C2B/10 USSR KBS (24kg)/10 Goblet Squat/5 T2B = 4rds
B) BTN Jerk 3×3 @ 205
C1) Back Squat 3@155/3@235/3×3@250 (30X1)
C2) Pull Up 3@20kg/3@24kg/3@32kg (20X2)
D) In 5min: 3rds of: 3 MU/10 HSPU/50 DU = 2+9
E1) GHR 4×5
E2) Ring Push Up 4×12
E3) Strict TTB 4×6 (20X0)