Tuesday 4.12.16 WOD

Dynamic Effort Lower

Strength

Squat Clean (Score 3×3)
1x8x60%
1×6+5#
1×5+5#
4×7+5#
3×3+5#
**Starting weight=5% heavier than last week

WOD

“Byrnsey”
4 MUs
–Then–
49 Russian KB Swings (55,35,45,25)
49 Goblet Squats (55,35,35,25)
49/39 Cals on Assault Bike
–Then–
9 MUs
**20min time cap
**1 Rx+ and Rx MU = Scale 2 PU+2PU or MU attempts

$ Out

100 Standing Banded Oblique Twist
**each side, attach red/orange band at belly height

 

By | 2016-04-11T09:50:35-04:00 April 11th, 2016|WOD|Comments Off on Tuesday 4.12.16 WOD