Wednesday 9.23.15 Competitor WOD

Announcement

• Lifestyle Challenge Starts October 1
• Nutrition Seminar 10.10.15

Explosive Strength

Strength

Knee Jumps (Max max weight)
Score Max Weight
**Scale to height

Strength

Snatch (Score heavy single)
65%x3, 70%x3x2, 75%x2x3, 80%x1x2, 85%x1, 90%x1, then a Heavy Single

WOD

“Yes I Can-Can”
3 Rounds
100m Farmers Carry (75,55)
20 Wall Balls (20,14)
20 Pistols (L+R=2)
**Farmers Carry: DB in each hand

Midline

100 Standing Banded Ab Crunches

 

By | 2016-10-20T15:15:44-04:00 September 22nd, 2015|Uncategorized|Comments Off on Wednesday 9.23.15 Competitor WOD