29 Oct 14

Posted: October 28, 2014 by House of Bross in Workout
Tags: ,

Warm up
Foam Roll
3 min Aridyne / Row
10 Kang squats
10 OHS
10 Box jumps from a squat

Vaughn warm up 5 reps ea use a bar
Shrug + Lean
Shrug + Lean + Elbows
Shrug + Toes
Muscle snatch
Front squat
Snatch pull under

Strength
Power Snatch
3 @ 60%
3 @ 65%
2×3 @ 70%

Clean dead lift
4×4 @ 80%

WOD
with a 5min clock
Run 1000M
Then with remaining time AMRAP
4 Dips
4 Burpees
Rest 2 minutes

with a 5min clock
Run 800M
Then with remaining time AMRAP
5 Dips
5 Burpees
Rest 2 minutes

with a 5min clock
Run 500M
Then with remaining time AMRAP
6 Dips
6 Burpees

Cool down
20 Hanging leg raise
10 TTB
30sec plank x 4 with 15 sec rest between sets

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s