Monday, November 26, 2012
POST THANKS
Warm Up: 400 m run, 3 x 5 of ring rows, burpees, squats
Skill Focus: Clean & Jerk
Warm up (2-3 sets of 2-3 reps)
WOD
3 C & J E3MOM for 15 min
Weight may be added each set; 40 sec window
10 min capacity test (for max meters/reps)
2 min running
1 min rest
2 min pull ups
1 min rest
2 min sit ups
1 min rest
2 min back squats bw males /75% females
1 min rest
2 min s20 135#/95#
Post 3 rm c & j and # m's/reps for score
I take it it was a good one?
POST THANKS
Warm Up: 400 m run, 3 x 5 of ring rows, burpees, squats
Skill Focus: Clean & Jerk
Warm up (2-3 sets of 2-3 reps)
WOD
3 C & J E3MOM for 15 min
Weight may be added each set; 40 sec window
10 min capacity test (for max meters/reps)
2 min running
1 min rest
2 min pull ups
1 min rest
2 min sit ups
1 min rest
2 min back squats bw males /75% females
1 min rest
2 min s20 135#/95#
Post 3 rm c & j and # m's/reps for score
I take it it was a good one?
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