Tuesday 1/22/13
Strength
Clean & Jerk
5X1 @ 80%
3X1 @ 90%
2X1 @ 95%
8X1 @ 70%
(Rest 45-60 seconds between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat)
WOD
7 Muscle-Ups
50 Split Jumps (alternating)
30 Wall Balls 20/14
5 Muscle-Ups
40 Split Jumps
20 Wall Balls 20/14
3 Muscle-Ups
30 Split Jumps
10 Wall Balls 20/14
Basics
5 rounds for time of:
16 Split Jumps (Alternating)
12 Wall-Balls
8 Burpees
Written by:
Just Paleo
Tuesday 1/22/13
Strength
Clean & Jerk
5X1 @ 80%
3X1 @ 90%
2X1 @ 95%
8X1 @ 70%
(Rest 45-60 seconds between each rep through sets of 90%, then 30 sec. between each rep at 70%, reps @ 70% should be alternating between Power and full Squat)
WOD
7 Muscle-Ups
50 Split Jumps (alternating)
30 Wall Balls 20/14
5 Muscle-Ups
40 Split Jumps
20 Wall Balls 20/14
3 Muscle-Ups
30 Split Jumps
10 Wall Balls 20/14
Basics
5 rounds for time of:
16 Split Jumps (Alternating)
12 Wall-Balls
8 Burpees
Written by:
Just Paleo