warm up
10 minutes
death by burpees
*ALL EXTRA CREDIT IS OPTIONAL*
**EXTRA CREDIT**
PICK 1 OR 2 FROM BELOW
*ALL EXTRA CREDIT IS OPTIONAL*
**EXTRA CREDIT**
PICK 1 OR 2 FROM BELOW
OLYMPIC
Snatch
warm up to weight
% x (reps) x (sets)
80%x1x3, 85%x1x2, 90%x1x2
WESTSIDE
14" box / standard bar
50% 1RM + 40-60lbs of chain
12 sets x 2 reps EMOM
WOD
5 squat snatches
10 bar facing burpees
5 rounds
*athletes choose weight
RUNNING
100m sprint
1 minute rest
6x
POST TIME AND EXTRA CREDIT TO COMMENTS
Peanut- 12:58 @ 50#
ReplyDeleteGood WOD! After WODing in all those flat gym's, coming back to a slanted driveway was a challenge! I had to learn to really find my balance again!
Jack- 12:47 @ 115#