Sunday, November 9, 2014

W.O.D 11.9.14

Oly:
Clean and Jerk -
Build every 90 seconds until you hit a max (max 15 minutes) then drop to 70% and do a max set with out dropping the bar.
Strength:
Press: Heavy week. 50x4, 60x3, 70x3, 75x2, 80x2, 85x1, 88x1, 91x1, 93x1. Rest 75s between sets. Then 93x1 for five to 7 singles, resting 60s between each rep. After that, put 100% of your best press on the bar and power jerk it overhead. Then lower it with a 3-second controlled descent, for 3 sets of 3.
WOD:
5 Rounds of: 10 (2fer) High Double Dip Wall Balls...20/14 pounds...12/10 feet 20 GHD Sit-ups 30 Double Unders 2min Rest
Skill: 
Muscle UP on the Rings

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