WOD
1. Not for time:
5 reps of slow, good form
Front Squats / Back Squats * until you can’t increase weight without
sacrificing form
2. 6 AMRAP
20 Wall ball shots 20/14#
40 double-unders
3. 3 Position Clean and Jerk
3 sets of: 3 Position Clean
and Jerk.
Position One - High Hang,
pockets
Position Two - Hang, mid
thigh
Postition Three - Low Hang,
below knee
1. Worked up to 225# x 5 front
squat
(compared to 235# x 3 9/6 and 195#s x 5 on 8/30)
…285# x 5 back squat
(compared
to 295# x 3 back squats on 9/6 and 265 x 5 8/30)
0 back discomfort today, just stopped when form started to fail
2. 3 rounds + 20 Wall balls +
33 singles
(scaled to 15# WB and singles
one for one)
3. worked up to 115 for a
couple of sets
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