WOD – Friday 15th, 2014

WOD – Friday 15th, 2014 A. Clean – 3,3,3,3,3; rest 3 min (only last 2 sets of 3 are challenging – work on tight out of bottom – pauses) + 3 sets: immediately moving from one movement to the other 7 heavy deadlift 10 burpees AFAP Row 150 m @ 100% walk rest 5 min[…]

WOD – Tuesday 29th, 2014

a. front squat @ 32X2: 3-4 reps x 3 sets; rest 2-3 minutes b. back squat @ 30X2: 3-4 x 3 sets; rest as needed – last set toughest for the day c. 400m run @ 70% – jog pace rest 3 minutes 400m run @ 80% – run pace rest 3 minutes 400m run[…]