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Thursday 5-8-2014

3
May

Thursday 5-8-2014

Workout of the Day
Warm up to include OHS practice
(bar, dowel, or band)
then
Pause Back Squat
5 x 5 @ 60% 1RM
-The pause should be motionless with a 2 count in the bottom
Alternate
Pick one rotational core movement: russian twist, windmill, hanging wiper, half moon.
4 x ME up to 8 reps per side
-Follow each set with 10 Hollow Rocks and 10 V-ups
then
WOD #1
5 Round AMRAP
2 minutes on, 30 seconds off
Round 1: Power Snatch
Round 2: OH Squat
Round 3: HSPU
Round 4: Pull-up
Round 5: TTB
Rx #115/#73

WOD #2
Same format
Round 1: Power Clean
Round 2: Back Squat
Round 3: STOH
Round 4: Bent Row
Round 5: V-up
Rx #115/#73

Post your scores to the Whiteboard.

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