Tuesday Workout: PC+PJ, OTM Work, Row/Burpee

12186407_10153772021241318_4334258684091319666_o — 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.

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13 thoughts on “Tuesday Workout: PC+PJ, OTM Work, Row/Burpee”

Hannah D November 10, 2015 — 12:07 pm

BS: 172#
WOD: 3+45 (single unders and burpees, RRs, V-ups with 15 pound med ball)
45 second hand stand holds

1. martha November 10, 2015 — 3:00 pm
  
  That’s Monday!
  
  1. hannaheliades November 11, 2015 — 4:41 pm
    
    whoops! don’t know how that happened 😛
2. hannaheliades November 11, 2015 — 4:41 pm
  
  PC+PJ: 125
  21 burpees
  
martha November 10, 2015 — 3:03 pm

C&J- 105#
WOD 1- @ 65# 9-10 each
WOD 2- 16

ope November 10, 2015 — 5:44 pm

205# power clean
95# / 28 burpees

andy November 10, 2015 — 7:46 pm

185 95 20

>

Kyle November 11, 2015 — 7:48 am

225
95-105-115-145
38 burpees

Taylor November 11, 2015 — 8:03 am

145 C&J
85# thruster/cleans
22 burpees

Alex November 11, 2015 — 9:45 am

48 cals

Alex November 11, 2015 — 9:46 am

And by cals I mean burpees

David Hargis November 11, 2015 — 11:19 am

C&J: 210
EMOM: 115
WOD: 25 Burpees

Joe November 14, 2015 — 1:51 pm

EMOM: 90#
WOD: 23 (stepped over)