Tuesday 12.29.15

A) Strength WOD

6 x 2 ( 3 Pause Squat Clean )

pause @ Shin, Knee & mid Quad

  • 3 sec pauses, work up to a heavy double
  • Start @ = 70% of 1 Rm

B) WOD

8 min AMRAP LADDER

( 3, 3, 6, 6, 9, 9, 12 ….. )

” 4 min Rest ”

8 min AMRAD

( 3, 6, 9, 12, 15 ….)

Power Clean (135/95)

30 DU/ 90 sing

( same amount of Jump rope each time )

Posted on 12/29/2015, in Florida, Fort Myers, Members, Strength Training, WOD and tagged . Bookmark the permalink. Comments Off on Tuesday 12.29.15.

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