Monday

Halloween WOD this Saturday!!

We are starting a new strength program that will focus more on the Olympic lifts. I have always wanted to implement a program like this and now is the time. Any feedback is welcome....

MAX EFFORT

Choose weights by feel. Weights should be challenging this week, but comfortably below max efforts. Use the same weight for all prescribed sets of a given exercise.

Clean and Jerk 5 x 2+1 (5 rounds of 2 reps and 1 clean and jerk [using a weight moderately heavy for all sets]) Clean Pull – 3 x 3 (3 rounds of 3 reps at 100-120% of 1 rep clean) Back Squat 3 x 5 (3 rounds of 5 reps at 85% of base)

WOD

10 minute amrap

10 Ring Push ups

20 Pistols

Post rounds and fractions of rounds to WODHOPPER!!!!