Tuesday, December 16, 2014

28.2

STRENGTH

    1. Jerk
         3 @ 65%, 3 @ 70%, 3 @ 75%, 2 x 2 @ 80%, 2 @ 85%
    2.  Hang Power Clean (Below Knee)
         2 x 3 @ 50%, 2 x 3 @ 60%
    3.   Snatch Push Press + Overhead Squat
         3 + 2 @ 70%, 2 x 3 + 2 @ 75%

COMP WOD

     2 Rounds...
     12 Broad Jump
     400 M Run
     Rest as needed between rounds

CLASS WOD

     12 Min AMRAP
     10 Wall Ball
     10 Alt Snatch (70/50)
     30 Double Under

2 comments:

  1. 1. Jerk
    3 @ 125, 3 @ 135, 3 @ 145, 2 x 2 @ 155 and 165, 2 @ 175 (singles)
    2. Hang Power Clean (Below Knee)
    2 x 3 @ 105, 2 x 3 @ 125
    3. Snatch Push Press + Overhead Squat
    3 + 2 @ 105, 2 x 3 + 2 @ 115


    CLASS WOD

    12 Min AMRAP
    10 Wall Ball
    10 Alt Snatch (70/50)
    30 Double Under
    5 rds+10 WB

    *Need to work on DB Snatches. They hurt my soul today.

    ReplyDelete
  2. Class Strength:

    Snatch 5x1
    120, 125, 130, 135, 145(f)

    ReplyDelete