WODs
 | Tue, Jan 3 2017 |  |
| 3RM Bench Press (AM) | Comp Train (AM) | 1-1-1-1-1 Split Jerk | 20170103 MetCon |
Comp Train (AM)
(Reps)
5 Rounds For Max Reps
Minute 1: Row for calories
Minute 2: Power Clean (135/95)
Minute 3: Burpees over bar
Minute 4: Rest
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1-1-1-1-1 Split Jerk
(Weight)
In 15 minutes;
5x1 jerk from rack
this can be split jerk
work to a heavy (not a max, maintain form/speed today)
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20170103 MetCon
(Time)
50 BoxJumps (24/20)
45 Push Press 115/75
40 Double-Unders (Rx2 is 120 singes)
35 Back Squats 135/95
30 Chest to Bar (Rx2 is PullUps)
25 Squat Cleans 155/115
20 Burpees
15 Deadlifts(185/135)
10 HSPU (Rx2 is seats DB Press)
5 Bar/Ring MuscleUps (Rx2 is Burpee PullUps)
30 minute timecap
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