split jerk

Friday 6.5.2015

wodSTRENGTHA. 10 x 3 Split Jerk @ 60% B. 3 x 10 1-Arm DB/KB Row

CONDITIONING For Time: 10 Strict Pull-Ups 20m Waiter Walk 53/35 (each side) 30 Push-Ups 40 DB Push Press 40/30 50 Cal Row

Finisher 4 x 20 Sit Ups

COMPETITION 3 Rounds: 30 Double Unders 10 Push Jerks 155/115

Wednesday 5.27.2015

wodSTRENGTHA. 10 x 3 Split Jerk @ 60% B. 100 Face Pulls

CONDITIONING 5 Rounds: 200m Run 10 Pull-Ups 40 Double Unders

Finisher 3 x ME Strict T2B

COMPETITION 20 HSPU for Time Tabata Airdyne

Thursday 3.5.2015

wodSTRENGTH12 min EMOM: Clean + Power Clean @ 65%

CONDITIONING 3 Rounds: 10 Power Clean and Jerks  135/95 20 Sit-Ups *2 min Rest

Tuesday 2.24.2015

wodSTRENGTH10 min EMOM: Clean + Clean + Jerk

CONDITIONING 3-6-9-12 Power Clean 155/115 Bar Facing Burpee

Finisher 3 x 15 GHD Sit Up

COMPETITION 10 min work on Pull-Up, CTB, Bar MU

Tuesday 2.10.2015

wodSTRENGTH20 min to find 1RM Clean and Jerk

CONDITIONING 10 min AMRAP: 200m Sprint 10 DB Hang Clean and Split Jerk R/L 40/30

Finisher 3 x 5 Turkish Get Up R/L

COMPETITION 8 x 3 Clean Pulls @105%

Tuesday 12.30.2014

wodWEDNESDAY, DECEMBER 31 - NORMAL MORNING CLASS TIMES; LAST CLASS AT 4;30PMTHURSDAY, JANUARY 1, NEW YEAR'S DAY, NO CLASS FRIDAY, JANUARY 2 - 10AM CLASS; OPEN GYM 11AM-1PM

STRENGTH 15 min to find Heavy Clean and Jerk (any style)

CONDITIONING 5 Clean and Jerks 50 Double Unders 4 Clean and Jerks 40 Double Unders 3 Clean and Jerks 30 Double Unders 2 Clean and Jerks 20 Double Unders 1 Clean and Jerks 10 Double Unders

Use 70% of Clean and Jerk in Strength portion

Friday 10.17.2014

wodSTRENGTH20 min to find 1RM Jerk of any type

CONDITIONING 15 min AMRAP: 400m Run *20 Pull-Ups

Finisher 30 GHD Sit Ups

COMPETITION *CTB in WOD 30 Strict Ring Dips