Tuesday 03172015

WOD 03172015

Warm up:
3 Rounds of:
5 Push ups
10 Wall Balls
15 Cal Assault Bike

BB Gymnastics:
5min EMOM of:
2 Clean & Jerks (full) @ 75-80%
-Then, when the clock hits 5:00 –
2min AMRAP of:
Clean & Jerks (full) @ 75-80%
*score is total reps completed in 7min. Only 2 attempts allowed during the EMOM. The goal is to stay consistent in technique under load.

Strength:
Back Squats – 1X5@85%, 2X3@90%, 3X1@95% – rest as needed

TVCF Met-Con:
10-9-8-7…-1 of:
Burpees
Box Jumps 24/20
Presses 115/85
Interval Work:
4 Rounds
500m Row
7 Power Snatches 135/95#
Rest 1:1 (exp. If you complete a round in 2:00, then rest 2:00)
*note: pace the row and complete all 4 rounds at same pace, with Snatches at all out effort.
Pain Wod:
none
Endurance:
4 Rounds
600m Run
Rest 90 seconds

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One thought on “Tuesday 03172015

  1. Warm up:
    BB Gymnastics:
    Strength: 265,X4 , 275×3 290X1
    TVCF Met-Con: 18:40
    Pain Wod:
    Endurance: runs between 1:48 and 2:10 think it was 500meters

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