WOD 11/25/13
8 Minutes of Hip/Leg/Back Mobility
A- WU- Alternating Tabata- Double Unders/Air Squat (4 Rounds each)
B- Olympic Squat- 5@65/70/75/80% (Tempo:2/0/x/1); 90 Seconds – 2 Minutes Rest Between Sets
C- Front Squat- 5@60/65/65/56; (Tempo: 2/0/x/1); 90 Seconds Rest Between Sets
D- 2K Row or 1 Mile Run
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Thanks for the tip, Cory!
A: Warm Up w/ PVC
B: Power Snatch – 3/3@100 3/3@110 3/3@115 3@125 3@132
C: HBBS – 5 @ 200 / 215 / 230 / 245
D: Sqt Clean Thruster – 3@135 / 3@145 / 3@155 / 2@165 failed 3rd
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Oly WOD 5pm
Warm up 3 Rds of 30sec each – PVC snatch pull/ PVC HPS/ HS/ dislocates
Power snatch – 3/3 @ 60/65/75 3@80
Oly Squat – 5/5/5/5 – 115/125/135/145
Squat clean thruster – 3/3/3/3 @ 75lbs