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Last week’s Locker WOD winner: Jacque!


Alternative Athletics: 1 Rep Max

10/3/2017

1 Comment

 
Warm Up:
5 Rounds

4 Back Extensions
8 Good Mornings


Find Your 1 Rep Max
Deadlift

Then:

2 min max Double Unders


Then:
Post Max Conditioning WOD
AMRAP 4:
3 rounds:
12 Deadlift (40% of Jerk)
9 Hang Power Clean
6 Push Jerk 
then
Max Calorie Assault Bike in Time Remainingrest 2:00

AMRAP 4:
2 rounds:
12 Deadlift (50% of Jerk)
9 Hang Power Clean
6 Push Jerk
then
Max Calorie Assault Bike in Time Remaining

rest 2:00

AMRAP 4:
1 round:
12 Deadlift (60% of Jerk)
9 Hang Power Clean
6 Push Jerk
then
Max Calorie Assault Bike in Time Remaining



Recovery
3 Rounds
Row 1000 Meters
​2 Minute Rest
​
1 Comment
Sk
10/3/2017 05:50:03 pm

105w-bs,pr
410m-15,or
195w-30du,70 cal @65
425m-110du,68cal@95
205w-114du,pr
200w-40#pr
359m
NMAw-127du,60 cal @55
310w-135 singles
355m-191 singles
255m
385m-19,58 cal @95
405m-pr,36
M-42@95
403m-43@115
395m-50
365m-26
160w-pr,224 singles
85w-(max jerk)-?/33 cals
410m-320 singles, 75 cals
185m-(max jerk)131 singles, 20 cals

Comp wod
13:39m-row
15:36m- bike
17:33m- bike

Yesterday's comp wod
23:53m-rx
17:54w-rx

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