WOD 04/17/18
A2: 3 RFQ of:
6 Each Alternating D.B. Power Snatch (50/35#)
6 Each Alternating D.B. Hang Power Clean + Jerk
6 Each Single Arm Thruster
6 Each Goblet Reverse Lunge
200M Run
6 Each Alternating D.B. Power Snatch (50/35#)
6 Each Alternating D.B. Hang Power Clean + Jerk
6 Each Single Arm Thruster
6 Each Goblet Reverse Lunge
200M Run
B: Power Clean (2 @75/80/85 + 1/1/1 @90%)
**From BTK
C: Deadlift (12/12/12 @90%)
8 Minutes WU To 90% of Heaviest from 03/29/18 @21X1 + 3 Sets of 12 Across @90%; Rest 90 Seconds between sets
D: Strict Toes-To-Bar (3 X 60% + 1 X 50%)
E1: Air Bike 90 Seconds Slow
E2: 4 Rounds of:
15 Seconds Air Bike Sprint
+
400M Recovery Jog
15 Seconds Air Bike Sprint
+
400M Recovery Jog
15 Seconds Air Bike Sprint @95% Very Hard Pace/
Immediately into a 400M Jog @50-90% Sustainable Pace; Rest 60-90 Seconds
X 4 Rounds
Immediately into a 400M Jog @50-90% Sustainable Pace; Rest 60-90 Seconds
X 4 Rounds
