Wednesday, September12, 2018

Wednesday, September12, 2018

(A) Warm Up - @ 0:00 - 12:00

3 sets: 

250m Row

3 DL

3 Clean Pulls

3 Power Cleans

3 Front Squats

3 Squat Cleans

*Increase barbell each round, starting with empty bar

(B) Clean

Building to:

3 Sets of 1 @ 80%
2 Sets of 1 @ 80-85%

Warm-Up Sets - Every 90 seconds:
Set #1 – 2 Power Cleans + 2 Front Squat @ 50% of 1RM Clean & Jerk

Set #2 – 2 Power Cleans + 2 Front Squats @ 55%

Set #3 – 2 Power Cleans + 2 Front Squats @ 60%

Set #4 – 2 Squat Cleans @ 65%

Set #5 – 2 Squat Cleans @ 70%

Set #6 – 2 Squat Cleans @ 75% 

Working Sets

3 Sets of 1 @ 80% of 1RM C&J, resting as needed between singles

2 Sets of 1 @ 80% – 85% of 1RM C&J, resting as needed between singles

(C)  “Jawbreaker”

3 Rounds for time: 

100m Double KB Front Rack Carry

200m Run

300m Ski Erg


PARTNER COMP WOD - 5pm

@0:00 - 5-6-7-8-9 reps for time of:

Muscle Ups
Wall Ball (5x reps)

Calorie Row (6x)

REST 5:00

AMRAP in 10:00

7 T2B

5 HSPU

3 C&J (155/105)

*Teammates alternate movements 

REST 5:00

4 Rounds:

10 Synchro OHS

10 Cal Ski (Each; teammate holds plate OH)

10 Synchro Burpees OTB


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