Jan 3, 2017

 

a) WARM UP:

3 Rounds:

  • 5 beat swings
  • 5 leg swings per leg – front/back & side/side
  • 5 Push ups
  • 5 Sit ups

Sometime during the warm up, row 300 m.

 

b) STRENGTH:

10 min EMOM Split Jerk work

  • On the 0:00 – 3 Reps @ 50% of 1RM Split Jerk
  • On the 1:00 – 3 Reps @ 55%
  • On the 2:00 – 2 Reps @ 60%
  • On the 3:00 – 2 Reps @ 65%
  • On the 4:00 – 1 Rep @ 70%
  • On the 5:00 – Rest
  • On the 6:00 – 1 Rep @ 75%
  • On the 7:00 – 1 Rep @ 80%
  • Minutes 8, 9, and 10… three heavy singles, at your discretion.

 

c) WOD:

3 Rounds for time:

  • Row 500 m
  • 12 Push Jerks (135/95)
  • 15 Toes to Bar

 

d) POST-WOD RECOVERY:

  • Roll T spine & Lats

 

Posted in WOD