Wednesday 072915

Wednesday 072915

WORKOUT OF THE DAY

SKILL: T2B/K2E

Arch to hollow on floor 3x10

Hanging Knee Raise 4x3

Arch to Hollow on Bar 4x3

Arch to Hollow to Knee Raise 4x3

Knee Raise to K2E 4x3

Knee Raise to T2B 4x3

WOD:

"Elizabeth"

21-15-9

Clean  135/95

Ring Dips

 

 

 

RECIPE

"Paleo Crepes" on Elana's Pantry. Yum!

 


 

**COMPETITION CLASS**

A.
Every two minutes, for 20 minutes (10 sets):
Clean x 1 rep

Loads per set (by %) – 55, 65, 70, 75, 80, 85, 90, 95, 101, 101+

B.
Every minute, on the minute…
Back Squat
*Set 1 – 40% x 1 rep
*Set 2 – 50% x 1 rep
*Set 3 – 60% x 1 rep
*Set 4 – 70% x 1 rep
*Set 5 – 80% x 1 rep

and then….

Every 2 minutes…
*Sets 6-8 – 85% x 3 reps

C.
Complete as many rounds as possible in 6 minutes:
10 Burpee Box Jump-Overs (24″/20″)
15 Deadlifts (225/155 lbs)
20 Pull-Ups
25 Wall Ball Shots (30/20 lbs)
30 Double-Unders
Rest 4 minutes, and then repeat.

Note rounds and reps for both sets separately.

 

 

1 comment (Add your own)

1. tina degiorgio wrote:
nice WOD!! That's a very nice picture. Who took it

Tue, July 28, 2015 @ 10:20 PM

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