Tuesday October 3, 2017

Tuesday October 3, 2017

5PM WOD

A:)

5*5 Overhead Squat – ‘heavy’

 

B:)

Row – 1000m

15 push jerks 155/105, 135/95, 95/65

Row – 750m

20 push jerks 135/95, 115/75, 75/55

Row – 500m

25 push jerks 115/75, 95/65, 65/45

 

6pm Weightlifting

A:) 4*3 hang muscle snatch

B:) Snatch complex.  Snatch deadlift, hang snatch pull, full snatch.  Start ~65%.  Ascend in weight.

C:) 4*2 pause front squats

 

Cheryl Paynter - Author

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