10/11/2021 – WOD

Strength
a) Split Jerk – 5×5 (1st 3 Pause on dip/catch) @ 75%
b) DB Bicep Curls (alt) – 4×20
—Superset a/b every 3 minutes

Conditioning
5 RFT
15 T2B
5 Clean n Jerks 185/125# (RX+ = 205/135#)
15 Box Jump Overs 24/20″

WOD Notes: Goal is 12-16 min. T2B sub = T2R, Weighted Sit-ups or leg raises. You may also scale reps on T2B (if you can do them) & finish remaining reps doing v-ups. CnJ = 60% of max (quick singles). You must face the box when jumping over.

Assistance
a) Weighted Plank – 10 Sets: 30 Sec on / 30 Sec off
b) Cable Lat Pulldowns w/ pulley – 4×12

Leave A Reply

Your email address will not be published.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