WOD
1. Work up to
1 RM Split jerk
2. DE Squat – back
squat 12 x 2 at 50-60% + bands (red + purple) with 1 minute rest between sets
3. 2. DE Pull
– Deadlift 12 x 2 at 50-60% + bands (red + purple) with 1 minute rest between sets
4. 3 x 10 to
12 Strict pull-ups
5. 3 x 5 Glue
ham raises
1. 215 lbs.
2. 205 x 12 x 2.
Pause 2 seconds, 2 explosive. Plus
purple and red band.
3. 225 x 12 x 2. Plus purple and red band.
4. 12, 8, 8
5. 5, 5, 5
with purple band
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