Friday 091115

Friday 091115

WORKOUT OF THE DAY

CONDITIONING:

9-11 Memorial WOD
2001m run
11 BJ 30/24
11 thrusters 125/85
11 c2b
11 power clean 170/120
11 hspu
11 kbs 70/53
11 t2b
11 Deadlift 170/120
11 Push Jerks 110/75
2001m run

 

 

RECIPE

"The Health Benefits of Oregano" on Healthy Holistic Living.

  

 

 

**COMPETITION CLASS**

A.
Every 2 minutes, for 12 minutes (6 sets):
Front Squat + Jerk @ 90-100% of 1-RM Clean & Jerk


B. Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Set 4 – Max reps @ 75%
Rest 2-3 minutes


C.
Every 5 minutes, for 15 minutes (3 sets), for times:
40 Calories of Assault Bike
Go hard each set!


D.
For Time:
30 Bench Press
30 Strict Handstand Push-Ups
30 Strict Supinated-Grip Pull-Ups
Males = Bodyweight Bench Press
Females = Bodyweight x .7 Bench Press



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