Thursday July 13th, 2017
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Category: WOD

Thursday July 13th, 2017

Warmup-

1.) 3 Minute Row/Run/Jog

2.) Static Stretch

1 minute Band Front Rack Stretch/side

1 minute Samson Stretch/side

3.) Accumulate 25 Ring Push Ups

Skill-

Behind The Neck Jerks x 1 Rep

Every 90 Seconds for 12 Mins (8 sets)

Sets 1-2 @ 70% of 1-RM Split Jerk

Sets 3-4 @ 75% of 1-RM Split Jerk

Sets 5-6 @ 80% of 1-RM Split Jerk

Sets 7-8 @ 85% of 1-RM Split Jerk

WOD-

In teams of 2:

Run 200 meters together Accumulate 50 Shoulder to Overhead (135/95), (115/75)

Run 200 meters together Accumulate 40 Shoulder to Overhead (155/105),(135/85)

Run 200 meters together Accumulate 30 Shoulder to Overhead (185/125),(155/95)

Run 200 meters together Accumulate 20 Shoulder to Overhead (205/135),(175/105)

Run 200 meters together Accumulate 10 Shoulder to Overhead (225/145),(185/115)

*One person works at a time on the Shoulder to Overhead

Post WOD-

Lower Leg Barbell Smash :90

Banded Lat Stretch :60

Upper Back Foam Roll w/plate :90

 

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