WOD November 23rd – Cycle

By November 22, 2016 wod No Comments

Strength Cycle Week #2 Strict Press 1 x 6 @ 70%, 2 x 5 @ 75% of 1RM, Push Press 4 x 3 @ 70% of 1RM w/slow descent:  Strict press is % of strict press 1RM while the push press is based off 1RM push press. Try to slow the descent down by at least two times the normal tempo to build strength during eccentric phase of push press reps.

Clean Pulls 3 x 3 @ 100% + 5-10 lbs: From floor, they should be one after another, not necessarily touch and go, but only enough time on ground to re-grip the bar. Concentrate on explosive shrug and hip extension. Try to lower bar to ground, and not drop if possible.

 

WOD – 6 Min. AMRAP

5 Power Clean and Jerks (155/105)

10 Wall Balls (20/14)

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