WOD

10/1/14

Strength:

Pause BSQ, 5X5

Use 80% of your BSQ as your theoretical pause BSQ 1 RM

First set should be 60% of the theoretical 1 rm.

Build from there and go HAP

Rest 3 min between sets

 

WOD:

Open Workout 11.6

Thruster, 3 reps (100/65)

3 Chest to bar Pull-ups

Thruster, 6 reps

6 Chest to bar Pull-ups

Thruster, 9 reps

9 Chest to bar Pull-ups

Thruster, 12 reps

12 Chest to bar Pull-ups

Thruster, 15 reps

15 Chest to bar Pull-ups

Thruster, 18 reps

18 Chest to bar Pull-ups

Thruster, 21 reps

21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.