Wednesday, October 26, 2016

WEDNESDAY

6am post wod mobility with Taco

(A) Bench Press
10-8-6-4-2-1
Start at around 65%

(B) For Time
Run 600m
5 x Power Snatch: 50/35/30
10 x Box Jump
Run 400m
10 x Power Snatch
15 x Box Jump
Run 200m
15 x Power Snatch
20 x Box Jump

EXTRAS
(1) Pause Jerk + Jerk: Max in 8min Then finish with 1@95% & 1@90%
(2) Push Press: Build in load over 5 lifts
(3) For quality of movement
Row 500m
25 x HSPU
Row 500m

7 comments:

  1. A) 37,37.5,40,42.5,45,50
    B) 16:09
    Rowed

    ReplyDelete
  2. A)60,65,70,80,85,95 (new PB by 4kg)
    B)11:44 Rxd

    ReplyDelete
  3. A) 50,60,70,80,85,90
    B) 8:48 rxd
    Extras
    1) 90 then 85,80

    ReplyDelete
  4. This comment has been removed by the author.

    ReplyDelete
  5. A) 40, 45, 47.5, 50(2), 50, 55
    B) 12:19 - row, 30kg snatch off blocks, 12" step up with 12kg kbs

    Extras-
    1) 55, 52.5, 50
    2) 42.5, 47.5, 50, 52.5, 55

    ReplyDelete