Wednesday, November12, 2014

Posted: November 12, 2014 by jmdimitri in WOD

Pendlay Rows
5 x 5

200m run
30 Thrusters (55/75)
400m row
20 Thrusters (55/75)
400m run
10 Thrusters (55/75)
200m row

Endurance/Fitness:
Sub KBS for thrusters
——————————————–
Oly (7pm)
A)
Every 2min for 10min (5sets)
Split jerk+BN split jerk
2/ 70% of jerk
2/75
1/80
* add 5% to best CnJ if you don’t know your max jerk*
B)
Clean Pull+Clean=1rep
3/75%
2/80
1/85
1/85+
C)
Kang squats

4/80% of snatch
4/85
4/90
4/90
D)
4rds @ 80%of snatch
50m OH Barbell carry (jerk grip)
8-Pendlay row

IMG_2870-0.JPG

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