WOD 3/4/16
| Strength: Strict Press A) 5×5 with weight from elements B+) WU: 5*70% (5rm) 5*80% 5*90% Then 3 sets of max reps! with 5RM (weight) Skill: Push press Push jerk MetCon: For Time 30 S2OH 20 Toes 2 bar 30 Pull ups 20 Buree A) 12/8kg kb (reps in each hand) – Vups-J.pull ups B) 30/20 kg barbell- K2E – pull ups C) 40/30 kg-t2b- c2b pull ups D) 50/35 kg- t2b-c2b pull ups |
| S&A WOD
Power clean 2-2-2-2-2-2 Bent over row 4*6-8 Chin ups/supine ring row 2*Max reps Banded good mornings 100 reps |
