Monday, April 18th WOD

Warm up:  Tabata (2 minutes per station)

-Row

-Jump rope

-AirDyne

-Burpee

 

 

LV. A and B Strength:  3-Position Clean (floor, below knee, above knee)

-3 sets at each:  65%,70%,75%

-Clean Pull:  3x2 at 95 and 100%

-Front Squat:  3x5 at 75%

-Good mornings:  3x5 (heavier than last time)

 

LV. C Strength:  Clean

-8x2-pulling from above the knee

-Light weight

-Front squat:  3x5 at 75%

-Good mornings:  3x5 (heavier than last time)

 

LV. A Conditioning:  8 rounds

-5 Chest to bar pull ups

-5 Push ups

-Finish with one, 500m row sprint

 

LV. B and C Conditioning:  6 rounds

-5 Pull ups

-5 Push ups

-Finish with one, 500m row sprint