29
Mar
Wednesday “Shuttle Cleans” 3-30-16
Wednesday, March 30, 2016
VOD
“My victory and honor come from God alone. He is my refuge, a rock where no enemy can reach me.”
– Psalm 62:7 NLT
Machine Strength
FRONT SQUAT
X 5 : 32X1
Comp Srength
SQUAT CLEAN
5 sets X 3reps : 75% + for working sets
(REST 2-3min btw)
Machine WOD
SHUTTLE CLEANS(MACHINE)
4 Rounds 1 min on x3 stations, rest 1 min after all 3 stations are complete
10m Shuttle Run
Sit Ups
KB Goblet Squat
Comp WOD
“SHUTTLE CLEANS”
3 Rounds.
1 min per station,
rest 1 min at the end of 4 stations –
3x through.
1. 10m shuttle run (each touch is 1 rep)
2. Lemon Squeezer
3. Hand release Push Ups
4. Hang Squat Clean [light]-30-40%
Rest 1 min before starting up the 4 station sequence again.