WOD 7/16/17

By | July 15, 2017

Sunday, Week 3/Block 2

X-Band Walks x 2:00
10 Small Steps forward, backward and laterally

Strength
1) Clean and Jerk:
6 x 2, adding. Rest 90s.
2a) DB Rear Foot Elevated Split Squat:
3 x 6 ea. Rest 60s.
2b) Side Plank:
3 x 20s. Rest 60s.

Conditioning
5 RFT:
100 Meter Sledpush (Heavy)
15 Box Jumps (24, 20)
10 Front Squats (135, 95)
Rest 1:00

L3: (115, 75)
L2: (95, 65)
L1: (75, 55)
20:00 Cap
Alternative:
– Sledpush: 30 Calorie Row, 400m Run

E) Extra Credit, 5:00
5:00 of Static Stretching
5:00 Foam Rolling

Training Intent
– Strength: Clean and Jerk work up to a moderate set.
– Metcon: Keep weights light and move through this at a 80% pace.

Eileen X. Split Jerk.

Share this post on...Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedIn

Leave a Reply

Your email address will not be published. Required fields are marked *