June 4, 2018
Strength: 10 min to work up to heavy C&J
WOD:
10-8-6-4-2 C&J 50 DU between each round
Comp Rx:
1. Clean Technique 7 Sets: Clean Pull Hang Squat Clean Push Press Squat Clean Thruster Build to moderate load. Rest as needed between sets, but no more than 1 minute.
2. Squat Clean Thruster On the Minute x 10: 1 Repetition (Building in Weight)
3. Conditioning For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees 9 Thrusters (135/95)
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Recent Largo WODs
12-18-18 WOD
For Time: 30 Power Snatch 800 m run 60 Thrusters 800m run 30 Power Snatch Rx 75/ 55 Accessory: 4 rds not for time 15 Hollow rocks w/ 10lb plate :15 sec hollow hold rest 1 min
11-30-18 WOD
4 rds 200 m run 15 Burpee BJ Overs 24/ 20 200 M Rest 2 mins Accessory 4 mins MAX Strict Pull ups
11-28-18 WOD
21-15-9 Cal Bike KBS 53/35 rest 5 min 21-15-9 Cal Bike Goblet Squats 53/35 rest 5 min Accessory: 5 RDS 10 Strict T2B rest 1 min between each round
