10 Oct WOD October 10th 2012
Posted at 06:09h
in
WOD
by Duncan
warm up to 75% of your 1RM power clean.
| Strength: Power clean. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1+ rep @ 95% 1 RM. |
*Last set is a burn out set.
| Work Capacity: 30 Rounds, every 60 seconds perform the following… |
|
|
|
|
| 1x Bear complex (70kg/50kg) |
|
|
|
|
|
| 5x push ups |
|
|
|
|
|
| *Bear Complex = Clean + thruster + back squat + thruster. Make this movement as fluid as possible. |
|
|
| |
|
|
|
|
|
| Core: 3 Rounds – 10x Toes 2 bar, 45sec/45sec side bridge, 10x seated russian twist (25#), 10x Good morning (light) |
|
No Comments