Friday, 28 March 2014

Meet in the Weightlifting Room in Arvin

Dynamic Effort: Power Clean 10 x 2 @ 60% 1RM
Post loads to comments. Recover 5:00 - 10:00 then perform CFE S&C Wod

DE: Dynamic Effort. Usually 2 reps at 50-70% (not limited to these) done as fast as possible. Think of a ball bouncing off the floor. You may choose to utilize bands, chains, boxes, boards, or whatever your little heart desires to mix it up and add to either of these. Remember ME is Max effort and DE is Dynamic and for speed!

5 Rounds for Time
Run 400m
7 - Muscle Ups
Post time to comments.

There will be an endurance WOD posted for Saturday as well...stay tuned!

1 comment:

R.K. Barker said...

Used 135 on the cleans. Didn't do the whole 5-10 minutes of recovery afterwards. Scaled muscle ups to pull ups. 15:48.