Monday 6/24/2013 WOD
warm up
200 Meter ski / Row
Dynamic Stretches
w empty barbell
5 Jerks
dynamic stretches
5 Jerks
Strength
Floor Press
3-3-3-3-3
60%-70%-75%-80%-85%
Training
“look what you did you little JERK”
Level 2 (advance)
3mins Max Jerks (115/85)
3mins Max Cals on rower
1 min rest
2 mins Max Jerks (95/65)
2mins Max Cals on rower
1 min rest
1 min Max Jerks (115/85)
1 min max cals on rower
Scale load of Jerks if able to Jerk properly but RX is too heavy
Level 1 (Beginner)
3mins Max Plate ground over head (45/25)
3mins Max Cals on rower
1 min rest
2 mins Max plate ground to over head (45/25)
2mins Max Cals on rower
1 min rest
1 min Max plate Ground to over head (45/25)
1 min max cals on rower
2013 06 23
148 rx
I like the 3 min, 2 min, 1 min idea
Nice job rock star! Haha if you like that one wait till you do tomorrow’s 🙂 Way to crush it!