WORKOUT OF THE DAY, OCTOBER 2nd 2015

WOD:

#Dr. Feelgood

3rds for time:

30 Hang Power Cleans (95/65lbs)

20 Toes to Bar (Scale 30 V-Ups)

30 Box Jumps (24/20)

STRENGTH:

Clean & Jerk
Every 1:30 Minutes x 10 rounds: 1 Clean and Jerk, 80-85%

CASHOUT:

25-20-15-10-5 Cal Row or Airdyne Cal (Rest 1:1)

 

COMPETITORS:

Snatch:
EMOMx10: 1 Snatch, 85-95%

Clean & Jerk
Every 2 Minutes x 10 rounds: 1 Clean and Jerk, 85-90%

Squat
EMOMx10: 1 Back Squat, across

20-Rep Benchmark
20RM Dead Lift

WOD:
3 Rounds:
30 HPC, 95/65
20 GHDSU
30 Box Jumps, 24/20

Rowing
50-40-30-20-10-20-30-40-50 Calorie Row, equal work:rest

Posterior Accessory Work
3×5 Glute Ham Raises
2×10 Single Leg RDL
1×30 Reverse Hypers or Banded Good mornings
60 Glute Bridges

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