Wednesday 7/13/16

Photo Jul 08


Push Jerk

E2MOM for 16 minutes: 1 Power Clean + 3 Push Jerks, from the floor.

Build to today’s heavy — if you start to lose good form, stay at that weight or drop down. Record heaviest set(s) of 3 reps


AMRAP 14 minutes:

9 Deadlifts
6 Power Cleans
3 Shoulder to Overhead
75 Double-Unders

Rx+: 155/105
Rx: 125/85

Cash-Out / Cool Down

With barbell still loaded from WOD, grab an ab mat and perform:

A) 8-10 Barbell Ab Roll-Outs on Knees (as far as possible while staying HOLLOW) – rest as needed b/w reps

B) Calf/Achilles Smash on Barbell — 90 sec per side

Categories: WOD

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