WOD: Saturday 15/11/2014
Strict Pull Ups
5 - 5 - 5 - 5 - 5
then:
AMRAP 6 Mins
10 Box Jumps
10 Push Press
2 Mins Rest
AMRAP 6 Mins
10 Kettlebell Swings
10 Wall Balls
Post rounds to comments.
Blue Lake Barbell
Tech:
Clean: 2 @ 70%, 75%, 80%, 85%, if feeling good go to 90%
Then 1 @ 90% of above max, 1 @ 85% of above max
Strength:
a) 5 x 3 Back Squat - heaviest possible
b) 5 x 3 Split Jerk Unbroken - heaviest possible
Accessory: 2 x ME Glute Ham Raise - Weighted if possible
5 - 5 - 5 - 5 - 5
then:
AMRAP 6 Mins
10 Box Jumps
10 Push Press
2 Mins Rest
AMRAP 6 Mins
10 Kettlebell Swings
10 Wall Balls
Post rounds to comments.
Blue Lake Barbell
Tech:
Clean: 2 @ 70%, 75%, 80%, 85%, if feeling good go to 90%
Then 1 @ 90% of above max, 1 @ 85% of above max
Strength:
a) 5 x 3 Back Squat - heaviest possible
b) 5 x 3 Split Jerk Unbroken - heaviest possible
Accessory: 2 x ME Glute Ham Raise - Weighted if possible