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13.07.16 Tuesday

15
Jul

13.07.16 Tuesday

no-dl-sign
Strength:
Jerk – Heavy Single (10 min cap)
BB Box step-ups (heavy) 3 (per leg) x 3

WOD: 
3rounds/ 2 rest periods

250m row
15 body blasters (burpee/CTB/TTB)
21 Thrusters 45/33

rest 1:1
repeat
rest 1:1/2
repeat

RX+ (to be performed 3min after end of WOD) 
Power snatch – 60% x 1 x 5s; every 60sec running clock

4 Responses

  1. Ryan Snyder

    10 minutes to jerk: 225#
    BB box step-ups @ 135#

    WOD: splits @ 3:27, 4:16, and 4:27. Total time = 17:53

  2. Lacretta

    Strength: No good jerks today. Despite tons of shoulder mobility work, when going overhead, back of shoulder to tricep always feels very tight – some days better than others. Hoping chiropractor can help this morning.

    BB step ups at 45lbs

    WOD as RX:
    Round 1 = 7:49
    Round 2 = 8:03
    Round 3 = 7:58

    RX+ after WOD
    Power snatches at 53lbs x 5