Wednesday March 30th WOD

Warm up:  3 rounds

-250m row

-200m run

-Followed by PVC work for mobility and strength prep

 

 

Strength:  Jerk

-Athletes will have 10 minutes to build

-Every minute for 7 minutes perform:

-1 Push jerk + 1 Split jerk

-Start at 50% of current 1RM and increase (no misses)

 

LV. A Conditioning:  Against a 4 minute clock perform:

-400m sprint

-5 Power cleans 185/115

-ME Bar MU

-Rest 3 minutes and repeat; HSPU

-Rest 3 minutes and repeat; T2B

-3 rounds, score is total “skill” reps

 

LV. B Conditioning:  Against a 4 minute clock perform:

-400m sprint

-5 Power cleans 135/95, 115/75

-ME Toes to bar (sub hanging knees)

-Rest 3 minutes and repeat; HSPU (sub regular push ups)

-Rest 3 minutes and repeat; Dips (bar or rings, banded or unbanded)

 

LV. C Conditioning:  Against a 4 minute clock perform:

-400m sprint

-5 Power cleans 115/75, 95/55

-ME Push ups

-Rest 3 minutes and repeat; Ab mat sit ups

-Rest 3 minutes and repeat; Russian KBS 53/35lbs

 

Post:  Yoga series x5

 

Nick ProhaskaComment