19/11/14

Board 1 1. EMOMx12 Odd: 15cal Airdyne/12 Cal Row Even: 12 KB Swings 1.5/1 2. Squat 7×4 Front Squats, across Board 2 1. EMOMx6 Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus…

1. EMOMx12

Odd: 15cal Airdyne/12 Cal Row

Even: 12 KB Swings 1.5/1

2. Squat

7×4 Front Squats, across

1. EMOMx6

Odd: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning)

Even: 10 Burpees

2. EMOMx6

Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM

Even: 10 Burpees

3. EMOMx6

Odd: 1 Squat Clean at 90% of 1RM

Even: 10 Burpees

4. Squat

8×4 Front Squats, across

1. Skill – Power Clean 10min

2. Skill – OHS

3. PARTNER WOD

3 Rounds of:

15 Jumping Pull Ups/ Bird Dogs

10 Alt. DB Snatch/ Bridge Hold

15 Cal. Airdyne/ Burpees