Warm-Up:
Row 500m
60 GHD Sit-Ups
60 GHD Sit-Ups
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Vic's got a nice rack. I'd play with it any day... |
WODs:
Strength:
Press: 80% x 3, 85% x 3, 90% x 3+
Rack Jerk: 3, 2, 2, 1, 1, 1 (work technique)
Rack Jerk: 3, 2, 2, 1, 1, 1 (work technique)
MetCon:
For Time:
- Run 800m
3 Rounds:
15 Sandbag Ground to Over 8' high bar, 70#
Row 200m
- Run 800m
Optional:
(5 mins after the 1st metcon)
AMRAP 7 mins:
5 Thrusters 135#
5 Tire Flips
Endurance:
10 x 200m, rest completion time
Video: Clean and Jerk Maxing
1 comment:
Press: 130# x 8 reps, pausing at the bottom between each.
Rack Jerk: 165, 185, 205, 225-F, 225, 235-PR
No sandbags or rower so just the thruster wod for now...
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