Friday 082115

Friday 082115

WORKOUT OF THE DAY

4x5 Anderson Squat 

4x20 Banded Clam Shells 

CONDITIONING

AMRAP3

5 Front Squat 135/95

8 Burpee over the bar

Rest 3:00

AMRAP3

5 HPC 135/95

8 candlesticks

Rest 3:00

AMRAP3

5 S2OH 135/95

8 HRPU


 

RECIPE

"Breakfast Pizza Quiche from One Pot Paleo" on Primally Inspired.

 

**COMPETITION CLASS**

A.
Every 90 seconds, for 9 minutes (6 sets):
Jerk x 2 reps @ 75-90%

Use jerk blocks if possible. Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.

B.
Every 3 minutes, for 15 minutes (5 sets) for times:
Row 300/250 Meters
3 Power Snatches @ 70% of 1-RM Snatch
6 Overhead Squats

Finish each set as quickly as possible and note times for each.

C.
Ten sets of:
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.

(Use the SAME WEIGHTS as you used last week – goal should be to hit all reps on all rounds.)

D.
Complete as many rounds and reps as possible in 8 minutes of:
4 Muscle-Ups
8 Strict Handstand Push-Ups to 4″/2″ Deficit
12 Overhead Walking Lunges with Kettlebells (24/16 kg KBs)



10 comments (Add your own)

1. tina degiorgio wrote:
great WOD and beautiful pic

Thu, August 20, 2015 @ 10:34 PM

2. Harolonaccuh wrote:
Achat Malegra [url=http://tadalaf20mg.com ]cialis[/url] Order Levitra Online Cheap Zithromax Overnight

Fri, September 29, 2017 @ 8:30 AM

3. Harolonaccuh wrote:
Controindicazioni Cialis 20 Mg Achat De Cialis En Ligne Online Pharma 24h [url=http://cheapviafast.com]viagra online prescription[/url] Buy Cialas From Usa Cialis Commande

Tue, October 3, 2017 @ 1:20 PM

4. Harolonaccuh wrote:
Controindicazioni Cialis 20 Mg Achat De Cialis En Ligne Online Pharma 24h [url=http://cheapviafast.com]viagra online prescription[/url] Buy Cialas From Usa Cialis Commande

Tue, October 3, 2017 @ 1:20 PM

5. Harolonaccuh wrote:
Controindicazioni Cialis 20 Mg Achat De Cialis En Ligne Online Pharma 24h [url=http://cheapviafast.com]viagra online prescription[/url] Buy Cialas From Usa Cialis Commande

Tue, October 3, 2017 @ 1:20 PM

6. wrote:
wwhoah this weblog iis magnificent і love studying your posts.
Keеp սp tһe ɡood worқ! You understand, a ⅼot of persons are
loоking around for thіs info, you ϲould aid tһеm greɑtly.

Tue, March 27, 2018 @ 3:25 AM

7. wrote:
Very soon this web site will be famous amid all
blogging visitors, duе to it's good articles or reviews

Thu, April 12, 2018 @ 3:38 AM

8. wrote:
magnificent submit, ѵery informative.I'm wondering wһу
thе օther experts оf thiѕ sector don't understand tһіѕ.
Υοu must proceed your writing. Ӏ'm confident, you hаve
a hugе readers' base alгeady!

Thu, April 12, 2018 @ 6:47 PM

9. wrote:
I’m not that muсh of a internet reader to be honest ƅut youг blogs reаlly nice, keep іt uр!
I'll go ahead ɑnd bookmark үour site to ϲome bаck in the future.
Mɑny thanks

Fri, April 13, 2018 @ 11:16 PM

10. wrote:
Fascinaating blog! Is your theeme custfom mad oor diid yyou
doownload iit ffom somewhere? A theme likke yohrs witrh a feww simnple
adjutements wouuld rwally maake mmy bblog stanmd out.
Pleaxe llet mee knmow where yoou gott your design. Tanks a lot

Fri, April 20, 2018 @ 10:00 AM

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.