WOD Monday October 20th

Warm up # 1

1. Front squat: 4, 4, 4 (Use the same weight as last weeks sets of 3’s)

Then a set of 10 @ 5 lbs more than your set of 10 last week

2. 10 Rounds for time of:

3 Burpees

1 Clean and jerk @ Body weight / 3/4 bodyweight

Advertisements

One thought on “WOD Monday October 20th

  1. Sunday workout:
    10-1
    10 lb weighted ghd sit up
    hspu
    each round starts with 3 overhead lunges each leg @ 115
    followed directly by
    10 stone loads – 215 to 50″
    8 clean and jerks @ 165
    6 stone loads – 215 to 50″
    4 clean and jerks @ 165
    2 stone loads – 215 to 50″
    27:34

    Monday
    1. Front squats- 315,325,325,280 – I felt like a 12 year old girl. way heavy today
    2. 5 rounds @ 220 / 5 rounds @ 250 – 4:49

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s