12/16/14 WOD

12/16/14 WOD

Tuesday 12/16/14

Warm-Up

Row/Run 400m

5-RDL

5-DL

Set up Racks and Partner up with someone that may do the same weight if needed!

WOD

A. Spilt jerk from racks build to a tough single in 12mins
B. Power clean cluster 1. 1. 1. 1; rest 10sec/rest 3mins x 4
C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4-5mins 70% of A
+
Row 500m @2k PR pace
rest 3mins x 5 all rows same pace

Notes:
– go for something if feeling good on SJ
– increase weight per set on PC cluster
– record weight used
– if the row is too fast to sustain the same pace back it off a bit
– all rows and AD sets should be the same pace focus on recovery btw both

No comments (Add your own)

Add a New Comment


code
 

Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

Map - Location