April 10, 2019

Strength

3 sets of:

1 pausing split jerk

1 split jerk

*Perform @ 70%

*Pause in dip and catch

then...

5x1 Split Jerk

1@75%

1@80%

3@85%

WOD

3 sets, 1 minute at each station:

Calorie row/bike

Ball slams, 30/20 adv 40/30

Pullups, adv C2B

Wallballs, 20/14 adv 30/20

-Rest 1 min-

Recent Posts

WOD For Time: 21 Power Snatches (95/65) 5 Rounds of "Cindy" 21 Overhead Squats (95/65) 5 Rounds of "Cindy" 21 Squat Snatches (95/65)

WOD Teams of 3 For Time (30 Minute Cap): 75/53 Cal Bike or Row 5 Rounds of "DT" (155/105) 50/35 Cal Bike or Row 5 Rounds of "DT"...

WOD Every 10 Minutes x 2 Rounds: 1,000/800 Meter Row 30 Dumbbell Power Snatches (50/35) 50 Wallballs (20/14)