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WOD270816

WOD270816

WOD270816

WARMUP

500M ROW

THEN :

5X ROMANIAN DEADLIFTS

5 CLEAN PULLS

5X 3SHRUGS+1 HANG SQUAT CLEAN

5 HPC

5 SPLIT JERKS

5/5 ALTER. OH LUNGES

5 TRUSTERS

5 HSC

(BARRE 15LBS FEMME/ HOMME 45)

 

1. Jerk

5 sets of:  2 Front Squats + 1 Split Jerk

 

2.  Conditioning

30 Power Snatches, 75/55

45 Bar Facing Burpees

60 Thrusters, 75/55

45 Bar Facing Burpees

30 Power Snatches, 75/55

EXTRA :

1. Clean

5 sets of: 1 squat Clean + 2 Front Squats, climbing

2. Gymnastics Conditioning

If your best set of unbroken Muscle ups is  20 complete: 2 sets of 15+ unbroken with unlimited rest

If your best set of unbroken Muscle ups is between 15-20 reps complete: 3 sets of 10 unbroken with unlimited rest

If your best set of unbroken Muscle ups is between 10-14 reps complete: 4 sets of 7 unbroken with unlimited rest

If your best set of unbroken Muscle ups is under 10 reps complete: 5 sets of 5 unbroken with unlimited rest

BODYWEIGHT

CHRIS HINSHAW WARMUPx1

JERRY

1600m run

2000m row

1600m run

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