4-27-2016

EaDo Elite Main Program 

Lift:

Deadlift @77.5%

2 x 8
1 x 10


Skill:

EMOM 12
1. 1 hollow body slide with 20 second hold
2. 10 single leg deadlifts @70/53 (5 each leg
3. 10 bulgarian split squats 45/25# dumbells (5 each leg)
4. 10 back rack walking lunges @135/95

 

WOD:

Amrap 12 mins
8 power cleans 155/105#
35 double unders
15 toes to bar 

 

EaDo Elite Regional Team Prep

Lift:

10 x 3 Jerk balances @30%

5 x 1 Clean high pull @80%

EMOM 12 mins
Clean and Jerk @75-85% 

Skill

A. 4 x 120ft sled pull @155/105#

B. 3x
1 hollow body slide with 20 second hold
60 foot handstand walk
rest 1 min between

C.3 x 120 foot farmers walk @88/70#
rest as little as need be between rounds



 

WOD:

3 rounds for time:

10 pistol squats
5 squat cleans @225/145#
-Rest 1 min-
2 rounds
30 pullups
100 double unders
-Rest 1 minute-
3 rounds
15 deadlifts 225/145#
10 strict HSPU