11/1/2017 – WOD

Strength
3 Position Clean n Jerk (full) – 5 sets @ 75-82% (little heavier than last wk)
–above the knee, below the knee, floor, split jerk

Conditioning
Complete 12 Rounds with a Partner For Time
6 DB Clean n Jerks 70/45# (each arm)
300m Row

WOD Notes: TD = 1:30-2 min / rd. Partner B will start DB CnJ when partner A gets to 250m on the rower. Each athlete will do 6 rounds. Each round is 95%+ effort, so keep the intensity high on the rower! You may touch only one head of the DB to the ground on the CnJ & they should be touch n go. DO NOT drop DB from overhead!

Assistance
a) Glute Ham Raise (banded) Or GHD Hip Extension (weighted) – 4×10
b) DB Bent-over Rows (1 arm) – 4×10 (pause at top of each rep)
c) GHD Sit-ups – 4 sets (15 GHD Sit-ups + 30-45 sec hold at parallel)

Leave A Reply

Your email address will not be published.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