Wod Friday 4/7/17

1. Warm-up

Coaches choice

2. Wod prep

Strength/Skill

15 minutes to work up to a heavy complex from the rack.

Press
Push press
Push jerk
Split jerk

3. Wod

Robin Masters

6-9-12-9-6
Push Jerk (155, 105)
Knees to Elbow

Option 2:

6-9-12-9-6
Push Jerk (135, 95)
Knees to Elbow

Option 3:

3-6-9-6-3
Push Jerk (95, 65)
Knees to 90

Scale load as needed.

*The reps have been reduced to keep up the intensity of the wod.

4. Post wod

10 Barbell roll outs for quality.

Ilya

Posted in WOD

7 thoughts on “Wod Friday 4/7/17

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s