Friday, 7/30/10

Warm-Up:
Row 500m
60 GHD Sit-Ups


Vic's got a nice rack.
I'd play with it any day...
Dynamic Warm-up

WODs:

Strength:
Press: 80% x 3, 85% x 3, 90% x 3+
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

Video: Clean and Jerk Maxing

1 comment:

Knock said...

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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