Warm up:
2 rounds of:

200m Row
5 Burpees
5 Hang cleans (bar)
5 Front squats
5 Presses
100m Run

Strength:
1 push press + 1 split jerk, 10 sets (1 rep is one push press and one split jerk)

WOD:
3x1000m Rows
1:1 ratio rest

Post strength loads and row splits to comments.

__________________

Post thoughts to comments.

Media:
Thursday WOD, January 3, 2013

6 thoughts on “Thursday WOD, January 3, 2013

  • January 3, 2013 at 8:14 am
    Permalink

    What an awful first day back!

    PP + SJ: 185×3/195×3/205×3/215×1

    WOD: 3:43/3:46/3:44+Pukey yum

  • January 3, 2013 at 10:44 am
    Permalink

    165 #
    WOD 3:41/ 3:47/ 3:43

  • January 3, 2013 at 7:18 pm
    Permalink

    PP/PJ 85#
    1k rows
    4:30, 4:29, 4:29

  • January 3, 2013 at 8:19 pm
    Permalink

    PP/SJ: 175×3 / 185×2 / 195×2 / 205×3

    WOD: 3:28 / 3:28 / 3:30

    Just about fell off the rower after the last one.

  • January 3, 2013 at 11:10 pm
    Permalink

    Ppsj 145 3:50/3:55/3:55. Nice WOD

  • January 4, 2013 at 12:32 pm
    Permalink

    Pp 100# row: 4:15:01, 4:15:06, 4:15:00

Comments are closed.