Monday, May 8, 2017

Week 5 Day 1


1 Snatch EMOTM for 20min start @ 60%
On min 3,5,7,9,11,13,15,17,19 add 5/2.5lb or 2/1 kilo
-if you miss more than 2 in a row drop weight 

Back Squat 
6 x 2 @ 80% of 1RM 

S/S
4 rounds 
5 Pull ups + 5 Barbell row w/5sec decent 
+ Ring row w/ feet on box with 5sec eccentric (pull)

WOD: FT 
30-20-10
Back Squat 225/155
Bar Facing Burpee 
C2B Pull up 

Rest 8min 

4 rounds - 1:30min each round w/2min rest 
45 DU 
-remaining time cal on bike 

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