8/14/13 – Wednesday

Written by Joey Tudela. Posted in Fitness

WOD

A.
In 12-15 minutes, build to a 1-RM Jerk.

B.
Three rounds for time of
135/95 lbs Ground to Overhead x 10 reps
Chest-to-Bar Pull-Ups x 15 reps
300 Meter Run

 

EXTRA CREDIT

*Optional*

A.
Every 90 seconds for 15 minutes (10 sets):
High Hang Clean + Clean

Please drop the weight after the high hang clean, then reset and clean.

B.
Back Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 2 reps @ 85%
*Set 6 – 1 rep @ 90%
Rest 2-3 minutes between sets.

C.
Two sets of:
Halting Clean Deadlift x 3 reps @ 4121
Rest as needed

Please note and adhere to the tempo prescription, even if that means dropping the load down a bit.

D.
For time:
Row 500 Meters
25 Burpees Over the Erg
100 Double-Unders
25 Burpees Over the Erg
Row 500 Meters

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