Thursday, July 20, 2017

2017-07-21 WOD

Batman Cycle Week 3

EMOM for 8 minutes:
...5 Toes to bar
...10 Air squats
Then,
AMRAP in 4 Minutes:
...5 Toes to bar
...10 Air squats
Post rounds/reps.


Barbell Row
...3x8, build to daily max
...2x8, 90% of daily max.
Post heaviest load.


COMPETITORS

Barbell Row
...3x8, build to daily max
...2x8, 90% of daily max.
Post heaviest load.


Bench Press
...3x2, build to daily max
...2x2, 90% of daily max
Post heaviest load.


For technique:
...3x1 Snatch (85% of 1RM)
...3x1 C&J (85% of 1RM)
Post heaviest loads with GOOD technique.


Speed Squat
...7x4 (60%)
Post load.


EMOM for 8 minutes:
...5 Toes to bar
...10 Air squats (60/40# sandbag)
Then,
AMRAP in 4 Minutes:
...5 Toes to bar
...10 Air squats (60/40# sandbag)
Post rounds/reps.

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