Blog Search

Monday 6/24/2013 WOD

By: 2 Comments

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

 

Comments: 2

Write a Reply or Comment

Your email address will not be published. Required fields are marked *