Call Us: (207) 213-6149

Wednesday, April 19, 2017

18
Apr

Wednesday, April 19, 2017

Pre WOD:
Wendler Shoulder Press: Week 2
Shoulder Press 1×3 at 70%
Shoulder Press 1×3 at 80%
Shoulder Press 1×3+ at 90%

Percentages are based on your training max which is 90% of your 1RM

WOD:
Snatch Pull 5-5-5-5
80%/5
(85%/5)3

Lifting: Power Snatches and Overhead Squats
Power Snatch 2-2-2-2-2, using heaviest weight per set
Overhead Squat 2-2-2-2-2, using heaviest weight per set
This is a complex of 2 power snatch + 2 ohs

60%/2+2
65%/2+2
70%/2+2
(75%/2+2)2

Post WOD:
Every 1 min for 10 mins: Burpee Over Bars and Thrusters
Every 1 min for 10 mins do:
5 Burpee Over Bars
5 Thrusters, 115/80 lbs

Leave a Reply