Saturday, November 15, 2014

23.5

STRENGTH

    1. 15 Min to establish 1RM Clean

    2. 5 Min EMOM
        Clean Pulls @ 110% to 120%

    3.  5 Min EMOM
         Clean Deadlift @ 130%
       

COMP WOD

     1 PM. Tell your friends.
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1 comment:

  1. UnknownNovember 16, 2014 at 3:36 PM

    Back squats:

    3 @ 205, 3 @ 225, 2 x 2 @ 245


    STRENGTH

    1. 15 Min to establish 1RM Clean (180 today)

    2. 5 Min EMOM
    Clean Pulls @ 110% to 120% (205)

    3. 5 Min EMOM
    Clean Deadlift @ 130% (225)



    COMP WOD

    12 Min. AMRAP
    60 WB (20)
    40 Cleans (115)
    20 Bar over burpees

    1 round + 30 WB

    ReplyDelete

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