MONDAY (24 OCT 16)

Locations
-3rd Floor Weight Room


STRENGTH
-5 sets / 4 reps: Front Squats...build towards a very heavy final set.


WOD

7 Rounds

Level 1

6 x Burpees over bar
5 x Power Cleans (135/75)*
6 x Burpees over bar
6 x Toes 2 Bar
2 MIN REST

Level 2
6 x Burpees over bar
5 x Power Cleans (185/115)*
6 x Burpees over bar
10 x Toes to bar.
2 MIN REST

* Scale the weight as needed / able.  Weight should be something you can do unbroken, but which still greatly fatigues you.

*** The goal of this workout is to push yourself very hard, and complete the movement in 1:15 to 1:45.  If it takes you 2 min or more sale back the reps/weight.  You should push very hard, look at your watch when you finish, then rest for 2 minutes and go again.  Push hard and then take your rest, try to complete each round in the same amount of time (shows consistent recovery).

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