WOD for 19 APR 2016

0500 and 1130 at Fredericks Gym

 

Now that the Festivus Games are in the books and we have 6 whole months to prepare for the next round it is…Time to get MONSTROUS!!

We are continuing with week 3 of the strength program.

 

Strength:

Power Clean 2 @ 50%, 2 @ 60%, 2 @ 65%, 2 x 2 @ 70%

Clean Deadlift 3 @ 80%, 3 @ 85%, 2 x 2 @ 90%

Press 5RM; 4 x 5 @ 90% of 5RM

 

METCON:

10 Rounds:

3 Muscle Ups or 6 Ring Dips

6 Pushups

6 KB Swings (70/53#)

rest 5 min then:

Dumbell Row 5 x 12/arm

 

Matt doing a 220# thruster at the Festivus games as Joey looks on.

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