Tues 10/09/12 WOD

STRENGTH

HBBS
A1.  Set 1- Every 30 sec for 2 min ( 4 total reps)- 1 rep @ 70%

*Rest 2 min

A2.  Set 2- Every 30 sec for 2 min (4 total reps)- 1 rep @75%

*Rest 2 min

A3.  Set 3- Every 30 sec for 2 min (4 total reps)- 1 rep @ 80%

* Each set should be performed without re-racking the bar.  Once you have walked out of the rack with barbell do not put it down until set is finished.  Percentage is based off most recent 1 RM.


CONDITIONING

“Scotties Delight”

For Time:

100 Double Unders

+

30-20-10

Wall Balls- 20/15 (10’/9′)

DB Snatch- 30% of BW

+

100 Double Unders

 

MIDLINE

A.  100 BB Russian Twist- heavy as possible.

B.  Accumulate 3 min in Front Bridge on Rings

 

10/08/12 WOD Results

 

 

Posted on: October 8, 2012admin

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