11/16/2020 – WOD

Strength
a) Front Squat – 5×5 @ 77% (wk 2 – heavier than last wk)
b) One Arm High Pulls – 5×6 (slow tempo down)
—Superset a/b every 3 min

Conditioning
For Time
25 Hang MU Clean 115/75#
25 T2B
25/20 Cal Assault Bike
20 Hang Power Clean 165/115#
25 T2B
25/20 Cal Assault Bike
15 Hang Sq Clean 165/115#
25 T2B
25/20 Cal Assault Bike

WOD Notes: Goal is 15-19 min (avg less than 2 min/movement). You should be able to do all sets of hang cleans in 1-3 sets max. T2B sub = toe through rings or v-ups. You may also mix both T2B & v-ups, but do all the reps each round. 

Assistance
a) Weighted Plank – 10 sets: 30 sec on / 30 sec off
b) Bear Hug Sandbag March: 4×60 Sec

Leave A Reply

Your email address will not be published. Required fields are marked *