Thursday, October 11, 2018

(Competition / Phosphogenic)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 30 sec PVC good mornings, 20 sec BB front rack stretch, then 3x of: 3 power cleans, 3 strict press, 3 push press, 3 jerks (set bar down as needed)

WOD

3 rounds for max reps: (15 minutes total)
Power clean for 30 seconds, rest 30 seconds
Power clean for 25 seconds, rest 35 seconds
Power clean for 20 seconds, rest 40 seconds
Power clean for 15 seconds, rest 45 seconds
Power clean for 10 seconds, rest 50 seconds
*There is no rest between rounds.

*Wt = 155/105 & 50+ 105/65

*Focus on short breaks taken before reaching red-line

SOD

In remaining time, complete as much as possible:
3 x 5^ Pendlay Row
3 x 8-10 DB back flies
3 x 8-10 Ring rows