Wednesday 12 May 2010

12/05/10 WOD

Strength Training

AMRAP 3 minutes
- keg clean and press @ 30kg
20 reps

Grip Strength
3 x 150m farmer's walk with 2 x 15kg plates

10 x clean and jerk + overhead walk @ 60kg

then

Buy in:
400m run
5 chest to bar pull ups
10 squats
5 handstand push ups
10 sit ups

Skill: Split jerk 3-3-3-1-1

WOD:
AMRAP in 4 mins
5 push press @ 50kg
10 overhead lunges @ 20kg

rest 1 min

AMRAP 4 mins
400m run
max burpees

Jay - 80/90/ 4 rounds + 2 push presses/ 34 burpees

Notes: "I'm really fucked off I didn't make 95 for 1 on the split jerk. I know I could have that easily but I just didn't make it happen today. Next time, it's mine!"

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