3/16/13 WOD

Lupe airdyne

STRENGTH (optional)

A.  Clean + Jerk + Power Clean- (55% of CJ 1+1+1, 60% 1+1+1, 65% 1+1+1) x 2; rest 60-90 sec b/t sets

B.  Front Squat- 1×8@70%, 1×5@75%, 2×3@80%, 3×2@85%; rest 60 sec b/t sets

CONDITIONING

For Time:

30-20-10

AD Cals

Wall Balls-20/15 (10’/9′)

*Each athlete must complete all reps ex. P1 does 30 cals, then p2 does 30 cals etc..

*Rest 2 min

3 Rounds for time of:

20 OHS- 135/95

30 Dips

40 C2B Pull-ups

*Divide reps as needed b/t each athlete.

 

Posted on: March 15, 2013admin

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