Wednesday 10.11.17 WOD

Strength

12min EMOM
ODD Minutes: 3 “Push Jerk” @75-80%
EVEN Minutes: 3-5 T2B Practice
Intent: Similar to last week except loads should be heavier.

Metcon

“Up the Wall”
AMRAP 11:
1 Legless Rope Climb, 15′
10 T2B
15 Power Snatch (95,65)
Rx: (75,55) (Rope Climbs)
L2: (55,35) (3 Strict BA Chin-ups)
L1: (45,25) (8 Ring Rows)

Last completed 5.31.17
Inetent: Light loading, consistent work pace. Manage grip fatigue with higher skilled movements

Finisher/Recovery

1a) Dirty 30s: 3 x 10 ea
1b) Barbell Reverse Curls: 3 x 10
By | 2017-10-06T15:40:19-04:00 October 10th, 2017|WOD|Comments Off on Wednesday 10.11.17 WOD