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10/13/2017-Workout of the Day

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 Warm-up: 4 Sets for Quality:
3 Push Press
4 Power Jerk
5 Split Jerk

Barbell Complex: An Empty bar for two sets, then add weight.

Strength: Split Jerk TIMECAP: 15:00

5RM

WOD: For Time: TIMECAP: 8:00
Level 3/2/1
45 Thrusters, 95/65, 75/55, 45/35
3/2, 2/1 Legless Rope Climbs/ 2x Rope Pull from floor, hard variation   
3/2, 2/1 Rope Climbs /2x Rope Pull from floor, easier variation  

Extra Work- Run

5:00 @ 6, into
5 Sets:
3:00 @ 6-7
2:00 @ 7-8
1:00 @ 8-9

Notes Sets are consecutive with no rest between.