12/23/14 WOD

12/23/14 WOD

Tuesday 12/23/14

Warm-Up

Row 400m

10-DB Front Squats

20-Lunges (10 each leg)

10-PVC (empty bar) Push Jerks

10-PVC (empty bar) Split Jerks

WOD

A. Power clean cluster 1. 1. 1; rest 10sec/rest 3mins x 4
B. PC x 1/SJ x 2; rest 90sec x 4 moderate weight
C. PC and Jerk TnG into the jerk 1 rep every 20sec for 4 mins 73% of A
+
90% effort keep track of reps for each set
30sec max KBS 1.5/1pd
30sec max DU
30sec max Row cals

rest 90sec x 5

 

Notes:
– increase weight per set on PC cluster
– keep weight moderate
– record weight used
– goal is same score each set

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