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Friday 5.6.16

5
May

Friday 5.6.16

Group Warm Up

3 Rounds

10 Goblet Squats

10 PVC Pipe OH Squats

 

Strength

OT2M for 20 Minutes

3 Reps at 85% of 1 RM

L1 Back Squat

L2 Front Squat

L3 1st 10min Power Snatch

L3 2nd 10 min OH Squat

 

WOD (Level 3) 12 Min Time Cap

1-2-3-4-5-6-7-8-9-10

Clean and Jerk (155/115)

After each round perform

5 Pull Ups

10 Push Ups

15 Air Squats

 

WOD (Level 2) 12 Min Time Cap

1-2-3-4-5-6-7-8-9-10

Clean and Jerk (135/95)

After each round perform

5 Pull Ups

10 Push Ups

15 Air Squats

 

WOD (Level 1) 12 Min Time Cap

1-2-3-4-5-6-7-8-9-10

Hang Clean and Jerk (95/65)

After each round perform

5 Ring Rows

10 Bench Push Ups

15 Air Squats

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