141029

Outlaw

BBG

1) EMOM for 3 sets 5x Hi-Hang Snatch @~50%. Drill the power position and vertically “jumping” the bar.

2) E2MOM for 4 sets 3x +1ME Rack Split Jerks. Heavier than last Wednesday

3) E2MOM for 4 sets 3x +1ME T&G Cleans. Heavier than last Wednesday

Strength alt between 1a & 1b E2MOM for 3 sets each.

1a) 5x HBBS. Add 5-10# to each set from last Wed

1b) 5x BN Clean-Grip Push Press. Elbows forward. Add 5-10# to each set from last Wed

Cond

5x MUp

10x HSPU

20x KBS @53/35#

40′ OH walking lunge # 1x 53/35# KB left hand

80x DUer

40′ OH walking lunge # 1x 53/35# KB right hand

20x KBS @53/35#

10x HSPU

5x MUp

 

***Run Club… we’ll meet Thursday morning 5:55am at the entrance to Power Plant Road…1.3mi out Hwy 61.

 

CFV Wed WOD

EMOM for 30min

ME Burpee

ME Pushup

ME Situp

ME 200m run

ME Air squat

ME SDHP @ 95/65#

*** 5 total rds.  Rotating… no breaks.  Better eat your Wheaties.

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