Wednesday WOD 13-12-17
December 12th, 2017
Wednesday WOD 13-12-17
2. Conditioning
3 Rounds:
20 Hang Power Cleans
20 Front Squats
20 Push Press
Rx – (95/65)
+ Optional Extra’s in Open Gym.
1. Barbell Cycling
Every :90 Seconds x 5
On the 0:00 – 1 Power Clean
On the 0:20 – 1 Hang Squat Clean
On the 1:00 – 1 Squat Clean
From the 1:00 – 1:30 – Change weights + Rest
Round 1 – 60%
Round 2 – 70%
Round 3 – 75%
Round 4 – 80%
Round 5 – 85%
Rest 1:30 (7:30-9:00)
On the Minute x 5 – 1 Heavy Squat Clean
3. Recovery
25 Minute Recovery Effort
Athlete’s choice on bike, ski, or row.
Thank You: http://comptrain.co/individuals/home/
Comments