10/22/2014 – WOD

Strength
Clean n Jerk (full) – 1 EMOM For 10 Minutes (1-3 @ 80%, 4-7 @ 85%, 8-10 @ 90%+)
—If technique breaks down (round upper back, press out, etc), back weight down.

Conditioning
“Rally in the Valley” – WOD #4
60 Double Unders
30 Wall Balls 30/20lb
20 Deadlifts 305/205lb
10 Box Jumps 36/30″
—Rest 2 minutes
60 Double Unders
30 Wall Balls 30/20lb
20 Push Jerk 165/105lb
10 Box Jumps 36/30″
—Rest 2 minutes
Row 800m For Time (compare to monday)

WOD Notes: The first part is the only one being tested at the “Ralley in the Valley”. Record 3 separate times for each WOD. Each one should be performed all out at 100%, so do not hold back. Try to be within 10 seconds of your 800m row time from Monday when you were fresh. DL weight is about 65% & Push Jerk weight is 55%. You should be able to do everything pretty quickly without minimal rest, so do not go too heavy to where you are breaking up the DL and jerks too much. Scaling for DU is 120 singles.

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