10
Oct
WOD for 101118
Skill: Chest 2 Bar Pullups (Positions and building to them)
Strength: Clean Pulls
Floating Clean Pull (below knee)
EMOTM x 6
4 reps @ 70-75% of 1RM Clean
*First rep comes off the floor
Conditioning:
Every 8 mins x 2 sets (16 min total)
2 Rounds:
15/12 Cal Row/Bike
12 Pullups
15/12 Cal Row
12 Box Jumps
*Complete 2 rounds.. then rest until 8:00. Then do 2 more rounds
*Record each 2 round interval time
L1:18/15 cals, Chest 2 Bar, 24/20
L2: 15/12 cals. Pullups, 24/20
L3: 12/10 Cals, Jumping Pullups, 20/17
L4: 12/10 cals, KB Swings or SDHP (for pullups), Plate Jumps