Wednesday WOD 28-9-16
September 27th, 2016
Wednesday WOD 28-9-16
3. Conditioning
42 Cal Row
21 Squat Snatch, 95/65
30 Cal Row
15 Squat Snatch, 95/65
18 Cal Row
9 Squat Snatch, 95/65
+ Optional Extra’s in Open Gym
1. Snatch*
A. 1×2 at 60%, – pause in the bottom for 10 seconds on both reps
B. 1×2 at 70%, – pause in the bottom for 7 seconds on both reps
C. 3×3 at 75% – pause in the bottom of the first rep for 3 seconds
*All reps are drop from the top
2. Back Squat
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%
4. Skill Conditioning
3×100 Double unders, 1 minute rest between sets
Thank you: http://www.builtbybergeron.com/comptrain-programming/092616
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