141107

By 11/06/2014 wod No Comments

Strength:

1. 6×2 front squats @ 80%

Conditioning:

6. “Fran”

21-15-9
Thrusters 95/65#
Pull ups

BB Club:

2. 1 x ME deadlift @ +5% of last weeks 5rm.

3. 7×1 clean from blocks – work to a heavy single

4. Work to a 10rm hang power clean – complete these reps as fast as possible with little pausing.

5. 10 min. EMOM:
Even – 10 strict handstand push ups
Odd – 10-15 toes to bar

Outlaws:

Connectivity:
4×0:20 Handstand Hamstring stretch with slow shoulder shrugs. (Perform shoulder shrugs while maintaining your body shape)

3×0:30 Hands and Feet Hollow Hold

2×10 Floor Levers

BBG:
Power Snatch: 4X3 – work to a 3RM, rest as needed

Conditioning:

Burpee Capacity Test-

4 rounds of:

2:00 Burpees with HR @ or below 155BPM – DO NOT exceed 155BPM.

 

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