Wednesday – 121114

by | Nov 13, 2012 | WOD | 4 comments

More info about these will be available soon. Do you like?

WOD

5X3 Clean and Jerk @ 75%
Does NOT have to be touch and go.

-then-

4 Rounds for time:
400m Run
15 Push ups
25 Squats

EXTRA

OLY:
1) 10X1 Power Snatch – heavy but not maximal, rest 45 sec (exactly).
2) 10X1 Power Clean + Push Jerk – heavy but not maximal, rest 45 sec (exactly).

STRENGTH
1a) 3X8 Jumping Good Mornings – heavy but perfect, rest 45 sec. DEMO VIDEO
1b) 3X8 GHD Situps – medium, rest 45 sec.
1c) 3X8 DB Seated Strict Press – heaviest possible, rest 45 sec.

20121114-193433.jpg

4 Comments

  1. Ken
    Ken on 13November2012 at 7:50 pm

    Awesome. Put me down for a large.

  2. Shelley
    Shelley on 13November2012 at 8:26 pm

    I like and I want!

  3. Keith Powers
    Keith Powers on 13November2012 at 8:58 pm

    I like the hoodie…let’s get them ordered!

  4. Nathaniel
    Nathaniel on 13November2012 at 9:48 pm

    We like! Kids sizes?