WOD – 11.17.14

Strength

Clean Work
Build by feel
Muscle clean 2-2-2-2
Then…
Clean pause 2 second below the knee
3-3-3

Metcon

11.17.14
For Time:
20 x Thrusters(95/65)
20 x Power clean + hang power clean =1
20 x Power Jerks
20 x Overhead squats
*EMOM(every minute on the minute) 4 x burpees
*20:00 time cap
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WOD – 11.05.14 – SPICY WITH A SIDE OF SPICY

Strength

HBBS Every 2 mins for 10 min (5 Sets)

Set 1 – 4x 75%
Set 2 – 2x 80%
Set 3 – 2x 86%
Set 4 – 2x 92%
Set 5 – 2x 97.5%


Met Con

110514
OTM for 20:00 Min

ODD: Max effort cal row in :30 sec
EVEN: 3x Power Cleans (155/105) + 7 Push Ups
*Score total reps + cal

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