WOD for Monday, Nov 20, 2017

Strength 20-11-2017

Squat Clean Set:
Build to a heavy 1.1 (10s). Rest 2:00

  • Take 8-10 total sets including warm-up sets.
  • 1.1 are clusters where you rest 10s between singles.
  • Adv: Build to 85-90% of 1RM.
  • Beginners: Spend 20 minutes working technique or sub Front Squat from a rack performing sets of 5.

'Southie'

"Southie"
For time:
45 Deadlifts (70/52,5kg)
30 Hang Power Cleans
15 Squat Cleans

  • 10:00 Cap
  • Beginner Option: AMRAP 8: 8 Deadlifts + 8 Goblet Squats + 8 Squat Thrusts

Extra Credit 20-11-2017

1a) Single Leg RDL: 3 x 6-8 ea. Rest 30s.
1b) Deadbug + Reverse Crunch: 3 x 10. Rest 30s.

Superset!

Open Gym

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