WOD 2/6/16
| Strength: Back Squat 5*5 with weight elements B) Back squat establish 5RM C)Pause 3sec (knee) deadlifts 6*2*75% (2RM) D) 6*2*50-70%(Snatch DL) Snatch+Pause at knee. MetCon: Complete for time 50 KB Swings 25 Pull ups 25 Burpees 50 Walking Lunges A) 16/12kg KB-J.pull ups/ring rows B) 24/16kg-Pull ups/Jumping Pull ups C) 24/16kg American Swing- Pull ups D) 32/24kg American KBS-C2B Pull ups- Alt. Pistols |
| S&A WOD: Speed Press Bench press 9*3*50-70% ME MetCon: 3 rounds For reps -1st min: Dips (ring/bar/bench) -2nd min: Toes 2 bar (K2E/V-ups) -3rd min: Ball Slams *1 min rest |