Category Archives: JERK

Tuesday 10-15-13

Push Press – 3 x 3 @ 65%, 3 x 2 @ 70%, 3 X 2 @ 75% 155-165-175 then: AMRAP in 10 minutes of: 3 Hang Power Cleans(135/95) 3 Pull-ups 6 HPC 6 Pull-ups etc. adding 3 each round … Continue reading

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Monday 10-14-13

A. Review Front Squat & Power Jerk B. Front Squat to Power Jerk – 3 x 3 @ 75%-80% of Jerk 185 cleaned from floor C. 5 Rounds for time of: 5 Power Cleans(115/75) 5 Shoulder to OH 10 Lateral … Continue reading

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Thursday 3-28-13

OPEN WOD 13.4 AMRAP in 7 minutes of: 3 Clean & Jerks(135/95) 3 Toes to bar 6 Clean & Jerks 6 Toes to bar etc., increasing each round by 3 reps each exercise. 75 reps

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Monday 3-11-13

Push Jerk – 5 @ 65%, 5 @ 70%, 5 @ 75%, 2 X 15 Shoulder Press(75/55) 155-165-185 then: 5 Rounds for time of: 5 Hang Clean to Push Jerk(115/75) 10 KB Swings(70/44) 15 Push-ups 10:57

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Monday 2-25-13

Push Press – Find your new 1 rep max 235 then: On the minute X 20: 1 Power Clean 1 Push Press 1 Split Jerk (all at 70% of your new 1RM Push Press) In remainder of the minute, chip … Continue reading

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Wednesday 11-21-12

Buy-in: 3 rounds of 20 GHD Sit-ups, 10 Weighted back extension(45/25) Rest a couple minutes, then: 6 Rounds of the following with a 1 minute rest between rounds: Barbell Complex*** 200M Sprint ***complex consists of – 3 deadlifts, 3 hang … Continue reading

Posted in CLEAN, DEADLIFT, Front squat, GHD, JERK, RUN | Leave a comment

Saturday 11-10-12

As a team of four WOD 1 4 rounds for time, 1 round each person 10 burpee broad jumps, 7 ft 20 wallball, 20 lbs 10 alternating squat snatch, 40 lbs 20 chest to bar pullups WOD 2 Floater Each … Continue reading

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