Tuesday, October 28, 2014

21.2


STRENGTH

1. 15 Min to find 1RM Jerk
   then
   EMOM for 6 Minutes 1 Jerk @ 85% or HAP

2A. Snatch Grip Deadlifts 10 x 3 @ 71%
2B. Bench Press 10 x 2 @ 77%

CLASS WOD 6PM
   21-15-9
   Power Cleans
   Bar Facing Burpees

COMP WOD 7PM
   AMRAP in 15 Min
         200 M Run
         15 KB Swings (55/35)
         10 KB OHS (5 Right/5 Left)
   
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4 comments:

  1. UnknownOctober 29, 2014 at 9:26 PM

    Jerk: 195!!! PR!!!
    Jerk 6 min emom: 165#
    Snatch grip deadlift 10x3 at 135#
    Bench press 10x2 at 110#

    Class Wod: 5:31 with 95#

    ReplyDelete
  2. AnonymousOctober 30, 2014 at 8:27 AM

    STRENGTH

    1. 15 Min to find 1RM Jerk- 165# (not a great shoulder day I guess)
    EMOM for 6 Minutes 1 Jerk @ 144#

    2A. Snatch Grip Deadlifts 10 x 3 @ 165#
    2B. Bench Press 10 x 2 @ 125#-130#

    CLASS WOD 6PM
    21-15-9
    Power Cleans
    Bar Facing Burpees
    5:55 @ 95#

    COMP WOD 7PM
    AMRAP in 15 Min
    200 M Run
    15 KB Swings (55/35)
    10 KB OHS (5 Right/5 Left)
    7 Rounds + Run + 1 KB Swing

    ReplyDelete
    Replies
    1. AnonymousOctober 30, 2014 at 8:29 AM

      Oh and 3 consecutive bar MUs. yay!

      Delete

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