Wednesday 03112015

A few days a go I promised to get the daily work in by evening the day before. That way you can properly prepare and coordinate with your schedule. I will try to maintain this pattern as long as it’s a feasible option.

WOD 03112015

Warm Up
1500m Row – notes: This is called weakness warm-up. Focus on form and getting comfortable. Keep same pace thru out.

Barbell Gymnastics
1) 5X3 Hi Hang Snatch – AHAP
2) 5X3 Hi-Hang Cleans + 1 Push Jerk – AHAP – notes: three Hi-Hang Cleans to be performed, then one Push Jerk.

Strength
Deadlift – 1X6@60%, 1X5@70%, 1X4@80%, 1X1@90% – notes: Touch and Go. Rest as needed.

Met-Con
TVCF WOD:
21-15-9
Deadlifts 225/155#
Alt DB Snatch 55/30#
Wall Balls 20/14#

Interval Work
5 Rounds
15 Toes to Bar
5 Squat Clean ‘Thruster Jerks’ 155/105
– Rest 1min –
Note: after squat clean continue up from the Front Squat without stopping and drop under the bar like a Push Jerk.

Accessory
With a partner, switching whenever necessary complete:
150 Alt Pistols for time

Endurance
800m Run
40 KB Swings 53/35
800m Run
40 KB Swings 53/35
800m Run

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