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12/09/2013 WOD

By: 37 Comments

Monday 12/09/2013

Olympic:

Every 90sec for 7 rounds

Level 1-Mobilty issues in FS

3 DL@ 50% or more of BW (Form is more important than weight)

3 Air Squats with as close to perfect form as possible

Level 2-Able to C&J 50% or more of BW

1 Power Clean

1 FS with 5 sec hold

2 STOH

@75% of C&J

Level 3- Able to C&J BW +

1 Clean

1 FS with 5 sec hold

2 Jerk

@ 75% of C&J

WOD:

Run 200 Meters

6 Back Squats at 80%

Run 200 Meters

4 Back squats @ 80%

Run 200M

2 Back squats @ 80%

 

Comments: 37

  1. Started the day at 5:30 am with 105 lb cleans, front squats, and split jerks . Then to top it off the WOD. 3 200 meter runs and 3 sets of back squats 6, 4, 2 at 145lbs.
    My wife asks me what I do before breakfast.

  2. Went to 5:30 am class, did “level 2” with 125#, then 5:40 of sprint/squat hell at 205#.

    200 meter sprints are cake. 80% squats aren’t too bad either. But together, it’s amazing how much the “suck” is amplified. 🙂

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