Tuesday, October 6, 2015

TUESDAY


(A) Power Clean
Work to a Heavy Single (No misses)

(B) 10min AMRAP
15 x Wall Balls: 10/9ft - 9/6/4kg
10 x Pull-ups
5 x KB/DB Thrusters: AHAP

Extras - Session 2
Technique Primer: Tall Jerk + Push Jerk BNK in Split 3x(3+3) (light)
- Jerk - 65%x1x4 OTM, 70%x1x4 OTM, 75%x1x4 OTM - If after these 12 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 minutes rest.
- Power Clean - Heavy Single7
- Good Morning - 27%x2x4, 29%x4 (%of Back Squat

14 comments:

  1. Completed my version of this at home today. Subbed wall balls for slam balls and pull-ups for double unders. The WOD was for anyone that cares:
    10 slam balls
    50 double Unders
    5 one arm KB thrusters - 24kgs

    4 + 10 Rx'd
    Bonus points as I had a 2 year old coaching me and then having to dodge a German shepherd.

    ReplyDelete
  2. A) 90kg, new PB by 10kg
    B) 3 rx'd 35lb db

    ReplyDelete
  3. A) 92.5 kg
    B) 7+2 rxd 35lb db

    ReplyDelete
  4. Replies
    1. Extras
      Jerk 48, 52, 56 then 65, 70, 75, 77.5, 80 (new pb by 6kg)

      Delete
  5. A) 60kg

    B) 3+10 Rxd
    Not feeling well today.

    ReplyDelete