05 Oct WOD October 5th 2012
Posted at 06:37h
in
WOD
by Duncan
warm up to 70% of your 1RM power clean.
| Strength: Power clean. 3 reps @ 70% 1 RM, 3 reps @ 80% 1 RM, 3+ reps @ 90% 1 RM. |
*Last set is a burn out set.
| Work Capacity: “Death by thruster” @ 50kg/40kg |
| On the first minute, perform 1 thruster |
| On the second minute, perform 2 thrusters |
| On the third minute, perform 3 thrusters |
| Keep adding 1 rep each minute until you are unable to perform the |
| prescribed number of reps for the allotted time. |
| |
| Core: 50x Weighted sit ups (15#/5#), 30x Good mornings |
| *Break up into sets as needed |
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