WOD
Monday May 15th, 2017
WARM UP & MOBILITY
Follow the Coach
SWOD
(Time Cap 20min)
》Fitness Program:《
-4×20 KB or DB Squat (heavy as possible)
-4×20 KB’s Deadlift (heavy as possible)
-3×20 KB’s Upwright Row (heavy as possible)
-3×20 DB Strict Press (heavy as possible)
》Performance Program:《
-3×3 Hang Squat Clean @60% of 1RM of C J
-2×3 Squat Clean UB @70% of 1RM of C J
-1×3 Squat Clean UB @80% of 1RM of C J
-10min Find Heavy 3ple Squat Clean
WOD
(Time Cap 15min)
》Fitness Program: RX《
3 Rounds:
30 KB’s Swing #70/44
24 KB’s Jumping Squat #70/44
18 Burpees to target
》Performance Program: RX+《
3 Rounds for time:
15 Power Clean and Jerks @70% of 1RM of CJ
12 Front Squats from the Floor @70% of 1RM of C J
9 Burpees Box Jump “30/24
ACCESSORIES
-3×20 DB Hammer Biceps Curl (heavy as possible)