Friday, November21, 2014

Posted: November 21, 2014 by jmdimitri in WOD

50-40-30-20-10
Kong Slams (14/20) total
Leg Raises
100m swim/400m run
————————————————-
Oly(6pm)
A)
Every 2min for 10min (5sets)
Split jerk+BN split jerk
2/ 75% of jerk
2/80
1/85
* add 5% to best CnJ if you don’t know your max jerk*
B)
Clean Pull+Clean=1rep
3/80%
2/85
1/90
1/90+
C)
3rds @ 85%of snatch
50m OH Barbell carry (jerk grip)
8-Pendlay row

IMG_3328.JPG

IMG_3329.JPGHarley & Julianna having fun with a tire flipping relay race during our kids class.

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s