Wednesday Workout: Push Jerk, Carry, Run, Row

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WOD

Level 1

3 Sets:

  • Push Press (75/45) x 10
  • Farmer Carry challenging weight x 100m
  • Run x 250m
  • Row x 300m
  • Rest 2 Minutes

*Record each set time

Level 2

3 Sets:

  • Shoulder to Overhead (135/95) x 10
  • Farmer Carry (70/hand, 53/hand) x 100m
  • Run x 400m
  • Row x 500m
  • Rest 2 Minutes

*Record each set time

Core Work

3 Sets, GHD Back Extension x 10 reps, 3131 Tempo, add light weight (dumbbell, plate, etc.) if possible but keep to tempo

Scale to 3 sets of 15-20 supermans (arms and legs come off ground)

ANNOUNCEMENTS/UPCOMING EVENTS

1. August 30th: Park WOD!

3 thoughts on “Wednesday Workout: Push Jerk, Carry, Run, Row

  1. 6:26; 6:33; 6:55 @. 85#

  2. 6:55, 7:15, 7:36
    Total Working Time: 21:46
    105# S2O

  3. 9:45, 9:?? Two rounds running 1 mile each, no row. PJ @ 75#

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