Oct 2015

WOD 2015-10-09

“Fokus:
Fast & Heavy

Dag i cykel: 5

3 sets of:
Racked Barbell Pec Stretch x 45-60 seconds
Wall Slides x 6-8 reps
Double Lacrosse Ball to T-spine x 45 seconds
1 set of:

A.
3 sets, not for time, of:
Toes to Bar x 10-15 reps
Roll to candlestick x 6-8 reps

B.
Every minute, on the minute, for 8 minutes:
Snatch Balance + Overhead Squat
Keep weight light and work on mechanics

C.
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
*Sets 4-6 – 1 rep @ 90-95%
Rest 3 minutes”