11/20/2019 – WOD

Strength
Every 2:30 x 5 Sets
a) Jerk (from rack) – 6/5/4/3/2 by rd. Start @ 75% & increase by rd
b) One Arm High Pulls (each arm) – 8 Reps (slow tempo)

Conditioning (20 Min Cap)
2 Rounds For Time (with a partner)
50 Push Jerk 155/105# 
6 Rope Climbs 20ft
100/80 Cal Assault Bike

WOD Notes: This WOD is going to be tough to finish, so the goal is to get as many cals on the bike the 2nd rd. PJ should feel pretty light to where you can do at least 5 reps at a time. This WOD is “you go, I go”. RC sub = 12-15ft or 2 pulleys/rc. The bike should be sprints!

Assistance
GHD Sit-ups – 4×30 or AB mat Sit-ups

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