Call Us: (713) 304-0009

2 January 2018

2
Jan

2 January 2018

2 January 2018

Warm-up: 800m Run to W. Alabama, 2 sets: 10x Single arm DB Squat Snatch (5R then 5L), 10x Muscle Clean with DB,  10x Front Squat with DB

Strength: Squat Clean: Work to heavy single, then:

  • 3×3 @ 70%
  • 2×2 @ 80%

WOD:

  • 500m Row, 15x Power Cleans (165/115)
  • 400m Row, 12x Front Squats
  • 300m Row, 9x Hang Power Cleans
  • 200m Row, 6x Squat Cleans
  • 100m Row, 3x Shoulder to Overhead

Cool Down: 3 Rounds:  10 Hollow Rocks, 20 Russian Twists

, , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Leave a Reply