07/06/11 WOD

I was walking through the weight room of the OAC and happened to see this sign. Kind of funny just on the other side of the wall we experience at least one of these on a daily basis.


WOD

1. Power Clean + Squat Clean- 2 + 1 x 3 @ 60% of clean (2 power clean + 1 squat clean for 3 sets)

2. Tabata Dumbells For Max Reps:

20 sec on/ 10 sec off; 10 sec transition to next movement, 4 minutes each block

a. DB Swings/ DB Snatch

* Rest 1 min

b. DB Push Press (alt R/L)/ Push-ups

*Rest 1 min

c. DB Lunges (rack position)/GHD Sit-ups

*Rest 1 min

Recommended Weight

20-25% of BW

STRENGTH CYCLE

Week 1

Day 2

1. Muscle Snatch (40% of snatch)- 3 x 2

2. Power Clean + Clean (60% of clean)- 2 + 1 x 3

3. Push Jerk + Split Jerk (60% of jerk)- 2 + 1 x 3

07/05/11 WOD Results

Posted on: July 5, 2011admin

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