Wednesday, December 17, 2014

Posted: December 17, 2014 by jmdimitri in WOD

Split Jerk
5 x 2 AHAP

3 RFT
400m run
6 C2B (Adv 3 MU)
12 Burpees
18 Box Jumps (20/24)

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————————————–
Oly (7pm)

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A) (BACK TENSION!)
2second Pause snatch @ 2″ from floor+snatch=1 rep
3/80%
2/85%
2/90%
1/90+
B) (Max effort EVERY attempt)
1 clean&jerk E2MOM16 (8sets)
70%
75%
80%
85%
85+
90%
90+
95%
C)
Front Squat (no pause)
4×4 @110% of clean (or heavier)
D)
E2MOM 12 (6sets)
1-6 alt Turkish get ups 25#KB
2-50m max effort sprint

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