WOD 11.16.17

Strength 

Work up to a heavy set of 3 Push Press, then reduce by 10% for 3 reps and then reduce by 15% for a set of max reps.

Upper Body Muscular Imbalance 

10,9,8,6,5,4,3,2,1

Handstand Push Ups

Push Ups

Conditioning 

3 Rounds for time

10 Overhead Squats (max weight 150/105)

Rest 30 seconds

5 Burpee then box step up and over with a pair of DB (55/35)

Rest 30 seconds

10 Chest to Bar Pull Ups

Rest 30 seconds

10 Hang Power Cleans (max weight 165/125)

Rest 30 seconds

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s