Thursday 4.23.15 WOD

Dynamic Effort Lower

Strength

Front Squat (1×8 @ 50% 1RM)
Warm Up:
x8 with empty barbell
x8 @ 25%
x8 @ 35%
x8 @ 50% (working set)

WOD

“Smoking Guns”
7 Rounds for time of:
4 Burpees
4 Deadlift (95,65)
3 Burpees
3 Power Cleans (95,65)
2 Burpees
2 Squat Clean (95,65)
1 Burpees
1 Clean & Jerk (95,65)

$ Out

4 Rounds
30sec. Plank Hold (right arm, left leg up)
30sec. Plank Hold (left arm, right leg up)
30sec. Rest

 

By | 2016-10-20T15:17:46-04:00 April 22nd, 2015|WOD|Comments Off on Thursday 4.23.15 WOD