Friday, August 8, 2014

Saturday August 9th, 2014



A.
Build to a tough complex of
1 push press/ 2 split jerk.

rest as needed

B.
white board workout
3 rounds for time
25 kbs 70/45.     overhead swings
25 burpees

rest 12- 15mins

C.
Row 30sec 100% effort
rest 30sec x 4


Fitness version
A. build to a tough 5 in Push Press.  Focus on driving with legs and good bar path. 

B. 3 RFT 
   20 KBS   --overhead swings. Choose a moderate weight. 
   20 burpees

rest 12-15 mins

C. Row 30sec 100% effort
     rest 30sec x 4
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5 comments:

  1. PTSAugust 9, 2014 at 7:13 AM

    A. 235. Jerks felt good
    B. 6:35.

    ReplyDelete
  2. UnknownAugust 9, 2014 at 9:53 AM

    A. 175#
    B. 8:27
    C. Done

    ReplyDelete
  3. JordanAugust 9, 2014 at 12:26 PM

    A. Skipped for long warm up. 10 min Z1 airdyne, rest 5 min then 20 sec sprint 1 min rest x 3 rest 10 min
    B. 8:19. 56 second PR
    C. 164m, 157m, 151m, 150m

    ReplyDelete
  4. UnknownAugust 10, 2014 at 8:13 PM

    A) 205
    B) 8:49. 41sec PR
    C) 176m, 166m, 155m, 153m. - this killed me

    ReplyDelete
  5. UnknownAugust 11, 2014 at 5:30 AM

    A. Built to 185# need to clean my jerk up some
    B. 7:41 first time completing this. PR
    C. 156m 156m 153m 152m only took 10 minute rest. Needed more

    ReplyDelete

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