Friday WOD 3-11-17
November 3rd, 2017
Friday WOD 3-11-17
4. Conditioning
5 Rounds:
21 Air Squats
15/12 Calorie Row
12 Alternating Dumbbell Snatches (50/35)
+ Optional Extra’s in Open Gym.
1. Gymnastics Conditioning
5 Rounds:
:60 seconds Light Row
40% of Max Kipping HSPU
2. Clean and Jerk
On the Minute x 9 (3 Rounds)
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 76%
Minute 2 – 81%
Minute 3 – 86%
Rest 2:00
On the Minute x 3 (1 Round)
Squat Clean + Split Jerk
Minute 1 – 86%
Minute 2 – 88%
Minute 3 – 90%
3. Front Squat
6 Sets of 2:
Sets 1 + 2 – 80%
Sets 3 + 4 – 85%
Sets 5 + 6 – 90%
Thank You: http://comptrain.co/individuals/home/
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