Oct 3, 2018

 

a) WARM UP:

3 rounds of:

  • Run to end of gym and back twice
  • 10 empty bar presses
  • 7 push ups
  • 9 beat swings
b) STRENGTH:

Split Jerk

Every 2 minutes, for 16 minutes, complete:

  • *Set 1 – 3 reps @ 60%
  • *Set 2 – 2 reps @ 70%
  • *Set 3 – 2 reps @ 75%
  • *Set 4 – 1 rep @ 80%
  • *Set 5 – 1 rep @ 85%
  • *Set 6-8 – 1 rep @ 90%+
c) WOD:

Every minute on the minute, for 24 minutes (6 rounds):

  • Minute 1 – odd rounds: 10 hang power cleans (135/95) ** even rounds: 10 push presses (135/95)
  • Minute 2 – 200m Run
  • Minute 3 – odd rounds: 12 Toes to Bar ** even rounds: 12 pull ups
  • Minute 4 – REST
Posted in WOD