SOF WOD Sept 13

By September 12, 2017Wods

AM

Ruck
5 Rds:
1 mile @ 14 min pace
50m walking lunge w/ ruck
*:60 rest & hydrate
then:
50 GHD sit ups
50 wtd wide grip pull ups
50 GHD sit ups

PM

Split Jerk: 85% 2×1, 88%x1, 91%x1, 87% 2×1, 90%x1, 93%x1, Heavy Single
Then:
Back Squat: 68%x8, 73%x6, 78%x4
Then:
5 Rds:
single arm KB push press (:30 each)
goblet squat
KB power snatch
KB front rack walking lunge (:30 each)
:60 rest
*:60 @ each station, 1.5/1 pood, for reps

Jeremy

Author Jeremy

More posts by Jeremy