January 18, 2017

STRENGTH: Back Squat every 90 sec for 8 sets,

4 x reps @ 65%

WOD: Three sets for times of,
30/20 Calories on rower
25 x Kettlebell Swings
25 x Goblet Squats
Rest the same length of time the first set took you – 1:1 Work:Rest Ratio

OLYWOD
STRENGTH: 5 Sets of the following complex. Go through entire complex, then rest 2-3 minutes before beginning complex over. Goal is to build in weight each set.
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
WOD: For Time,
20-10-5
Hang Power Clean
90-60-30
Double Unders