5-16-12

Posted: May 16, 2012 in Wod

AM Session:

Deadlift work:

8 min-speed work @ 50% (235#)

*EMOM for 8 min perform 5x DL/5x HSPU

6 min-Power work @ 70% (340#)

*every 2 (3x sets total) minutes perform 6x DL/12x Kipping HSPU/6x Strict Ring Dips

4 min-Strength work @ 85% (405#)

*every 80 sec (3x total sets) perform 2x DL/2x parallet HSPU

Follow that with 50x weighted back extension and 50x weighted situps

PM session:

BB Gymnastics

1) 7X1 Jerk from blocks – rest 60 sec. DEMO VIDEO

Conditioning:

Conditioning

4 rounds for time of:

30 Front Squats @ 115/75#
15 T2B
15 Lateral Box Jumps 24″ DEMO VIDEO

*to be performed with Titin Vest

16:39


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