1/28/14 WOD

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Everyone be sure to send Jen off properly today as she is leaving for a mission to Virginia. It was a pleasure, good luck Jen.

FUNCTION

A. EMOM for 8 min

1 Push Jerk- start at approximately 70% of 1RM, increase 10# each minute.

B1. 3 x Max Reps Stable Bar Dips- rest 90 sec.

B2. 3 x 8-12 Ring Rows (feet elevated)- rest 90 sec.

C. 5 Rounds for time of:

10 Sandbag Ground to Overhead-80/40

155m Sandbag Sprint (1 lap)

10 Sandbag Squats

155m Sprint (no sandbag)

*score- A= max push jerk, C= time

DRIVE

A. 10 min to establish a 2RM Mid-Hang Clean + 1 Jerk (2 UB Cleans, then 1 jerk)

B. EMOM for 5 min:

2 Mid Hang Cleans + 1 jerk@85% from part A.

C1. 4xME UB Muscle-ups w/ 3 sec static hold above rings every rep- rest 90 sec.

C2. Back Squat- 1×8@80%, 2×5@85%, 1×3@90%-rest 90 sec.

D. 7 Rounds of:

1:00 ME Wall Balls-20/14

:20 sec ME Box Jumps-24/20

:40 sec rest

*score- A= 2RM Mid Hang Clean + jerk
D= max wall balls and box jumps.

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Thank you to Rachel for always posting her scores. Rachel is always good about posting her daily scores, how she feels, if she PR’ed, if weight felt heavy that day. I do enjoy when I get feed back on what we are doing and if it’s working! Keep it up Rachel.

Posted on: January 27, 2014admin

3 thoughts on “1/28/14 WOD

  1. Pr’d on the jerk today. I’m finally seeing some strength gains in my arms–yeah! Good luck Jen! Us 5 am-ers will miss you!

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