WOD for 16 MAY 2016

0500, 1130, and 1630 at Fredericks Gym

I am going to be gone all week and will be busy so don’t expect the same levels of gratuitous entertainment from my posts. I will keep them short and sweet due to time constraints.

Warm Up:

4 rounds, 20 secs per station, of:

Goblet Squat Rest 10 secs

Single Arm High Pull Rest 10 secs

Kettlebell Swing Rest 10 secs

Single Arm High Pull Rest 10 secs

 

Skills:

10-15 Minutes of HSPUs

 

Strength:

Warm up to starting weight with Barbell Complex Warm Up = 3 reps of each movement: muscle SN, OHS, SN balance, hang squat SN

Then:

1 Squat Snatch, pick load

Every 30 secs for 15 mins.

 

METCON:

As many reps as possible in 2 mins of: Deadlift, 275/185 lbs

 

Cool Down:

Weighted Forward Fold 5 x 45 secs Rest 15 secs between sets.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s