Friday WOD 6-10-17
October 5th, 2017
Friday WOD 6-10-17
4. Conditioning
3 Rounds:
500 Meter Row
12 Deadlifts (275/185)
21 Box Jumps (30/24)
+ Optional Extra’s in Open Gym.
1. Handstand Pushup Test
Max Kipping Handstand Push-ups
2. Clean and Jerk
On the Minute x 9 (3 Rounds):
Hang Squat Clean + Squat Clean + Split Jerk
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%
Rest 2:00
On the Minute x 3 (1 Round):
Squat Clean + Split Jerk
82 – 84 – 86%
3. Front Squat
6 Sets of 2:
Sets 1 & 2 – 75%
Sets 3 & 4 – 80%
Sets 5& 6 – 85%
Thank You: http://comptrain.co/individuals/home/
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