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Friday 5/5/17:


W/U CONDITIONING:

  • tabata air squats

  • Roxanne - jumping jacks & burpees!

  • additional w/u coach's choice

STRENGTH:

WEEK 2 DAY 5

  • strict press: 3x10

  • Use a weight that is comfortable enough to maintain good form

  • make each set heavier

  • tempo snatch pulls: 3 sets

  • 1 set: 10 sec to get to all positions on the way up and 10 seconds back down

  • Use a weight that is comfortable enough to maintain good form & technique

  • pause back squats: 3x5 at 60, 65, 70%, 75%

NOTE: if you do not have an established 1RM, take this time to find it.

METCON:

21-15-9-6-3:

  • snatch 95/65

  • box jump 24/20

(EXTRA CREDIT: snatch 115/85)

POST WOD ACCESSORY:

  • 50 strict pull-ups

  • 100 weighted sit ups

  • use weight on chest or behind head

(EXTRA CREDIT: GHD sit-ups)

- Post results to comments.

#WOD

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