Post-paintball group shot – courtesy of ZwackerZ
STRENGTH
In 10 Minutes, build to a heavy single Power Clean + Push Jerk
Notes: Use the time today to build to a heavy single in the complex. If still new to the movements, do the following: 5 sets of 3 hang power cleans + 1 push jerk (or push press) every 2 minutes
WOD
Level 1
OTM 8:
- Even: Dumbbell Thruster x 8
- Odd: Dumbbell Hang Power Clean x 8
Rest until the 10 Minute Mark
Then, in 5 Minutes:
- Row x 750m
- Max Rep Burpees in Remaining Time
Level 2
OTM 8*:
- Even: “Touch and Go” Thruster x 8-10
- Odd: “Touch and Go” Power Clean x 8-10
Rest until the 10 Minute Mark
Then, in 6 Minutes:
- Row x 1000m
- Max Rep Burpees over erg in remaining time
Notes: Record weight on OTM work and total number of burpees on second part
Sub Burpee over bar or regular burpees if necessary
*For OTM work – bar should be light/moderate so you can complete the reps quickly with good form (i.e. 95-115/65-85 for Rx). Pick a weight and stick with it for all sets – same weight for both barbell movements.
BS: 172#
WOD: 3+45 (single unders and burpees, RRs, V-ups with 15 pound med ball)
45 second hand stand holds
That’s Monday!
whoops! don’t know how that happened 😛
PC+PJ: 125
21 burpees
C&J- 105#
WOD 1- @ 65# 9-10 each
WOD 2- 16
205# power clean
95# / 28 burpees
185 95 20
>
225
95-105-115-145
38 burpees
145 C&J
85# thruster/cleans
22 burpees
48 cals
And by cals I mean burpees
C&J: 210
EMOM: 115
WOD: 25 Burpees
EMOM: 90#
WOD: 23 (stepped over)