Monday WOD 30-10-17
October 29th, 2017
Monday WOD 30-10-17
2. Conditioning
For Time:
15-12-9
Calorie Row
Power Snatch (95/65)
directly into…
15-12-9
Calorie Bike
Clean and Jerks (95/65)
+ Optional Extra’s in Open Gym.
1. Ring Muscle-Ups
2 Rounds:
45% of Max Unbroken Muscle-ups
35% of Max Unbroken Muscle-ups
25% of Max Unbroken Muscle-ups
*Rest as little as needed between unbroken sets, and rest 2:00 between rounds.
3. Squat Snatch
On the Minute x 12 (3 Rounds):
Minute 1 – 3 Reps @ 74%
Minute 2 – 2 Reps @ 79%
Minute 3 – 1 Rep @ 84%
Minute 4 – Rest
4. Back Squat
2 Rounds:
5 Reps @ 80%
3 Reps @ 84%
1 Rep @ 88%
Rest 2:00 between each set of squats
Thank You: http://comptrain.co/individuals/home/
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