Monday August 7th, 2017
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Category: WOD

Monday August 7th, 2017

Warm up-

1) 2 Rounds

20 seconds of Jumping Jacks

10 seconds rest

20 seconds of Mountain Climbers, feet to outside of hands

10 seconds rest

20 seconds of Lunges

10 seconds rest

2.) 300m Run

Skill-

Split Jerk

Every :90 for 6 sets

1x Split Jerk

Set 1: 65%

Set 2: 70%

Set 3: 75%

Set 4: 70%

Set 5: 75%

Set 6: 80%

WOD-

EMOM for 24min:

Minute 1: Row 20/15cal

Minute 2: 2 Rope climbs

Minute 3: 3 Split Jerks (205/135), (185,125), (155/105)

Minute 4: Rest

RX + 3 Rope Climbs, 225/155 Split Jerks

Post WOD-

3 Rounds Not for Time:

12/12 KB Kneeling Press, Directly into: Max Reps Strict Dips

12  Ballistic Push-ups to Parallettes

Then:

50 Plate sit-ups (25,15)

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