Tuesday WOD 28-9-16
September 26th, 2016
Tuesday WOD 28-9-16
4. Conditioning
Teams of 3:
AMRAP 25:
50 Calorie Assault Bike
50 CJ (95/65)
50 Calorie Assault Bike
50 CJ (135/95)
50 Calorie Assault Bike
50 CJ (155/105)
50 Calorie Assault Bike
Max CJ (185/135)
+ Optional Extra’s in Open Gym.
1. Snatch*
Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
*All sets are drop from the top. Heavy doesn’t mean max!
2. Clean and Jerk*
Doubles at 60, 70, 75 and 80%, then to a heavy single for the day.
*All sets are drop from the top. Heavy doesn’t mean max!
3. Back Squat
A. 1×4 at 78%,
B. 1×1 at 83%,
C. 1×4 at 78%
D. 1×1 at 86%
Thank you: http://www.builtbybergeron.com/comptrain-programming/092416
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