Friday November 4, 2016

IMG_4623.JPG

Warmup

Built into EMOM so a few passthroughs is fine

 

Strength / Skill

20M EMOM

 

CLEAN MAXOUT

 

3Reps - Minute 0-4 Warmup, load upto 50%

2Reps - Minute 5-10 Working Sets, Load 50-75%

1 Rep - Minute 11-20 MAXOUT, Load 75-MAX

 

*Take your time, plan your weights ahead of time

 

 

Partner WOD (30m Cap)

 

*Partners Alternate between Run/Row and a AMRAP. WOD is finished when the Cap is hit or both partners complete 2 Rounds of the Run/Row.

 

Partner 1 - Runs or Rows 800M

Partner 2 - AMRAP

 

20 - Barbell Good Mornings 45/33 or 95/65

10 - Burpees over Bar

20 - Power Cleans 95/65 or 135/95

10 - AB Rollouts with Barbell

 

*Time will be tight today, do not be afraid to do heavier weight on your good morning, you do not need to blast through this as a sprint.

IMG_5604.JPG
IMG_5605.JPG
Posted on November 3, 2016 .