Warm up:
2 rounds of:
200m Row
200m Run
10 Push ups
10 Squats
5 Pull ups

Strength:
EMOM for 5 minutes, perform 2 Clean & Jerks @ 50% 1RM
followed by EMOM for 5 minutes, 3 Clean and Jerks @ 70% 1RM
followed by EMOM for 5 minutes, 3 Clean and Jerks @ 80% 1RM

Then complete 7×2 High Bar Back Squat

WOD:
(Not for time)
75 Weighted Sit-ups
3×20 Back Extensions
3×8 Good Mornings

Post strength loads to comments.

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One rep max calculator, EXRX.net

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Post thoughts to comments.

Media:
Thursday WOD, September 12, 2013

2 thoughts on “Thursday WOD, September 12, 2013

  • September 12, 2013 at 3:37 pm
    Permalink

    The workout was much harder than I ancticipated. Had to modify it a bit for the third set of 5 min.

    5 min – 2 reps of 135#
    5 min – 3 reps of 185#
    5 min – 2 reps of 215/205#

    Back Squats: 225/275×4/295/315

  • September 12, 2013 at 5:31 pm
    Permalink

    135 (thrusters) + 5 burpees
    195 (PCJ)
    225 (PCJ) each round was 2 mins

    HBBS – 225-315

    75 SU W/ 10 POUND WEIGHT
    3X20 BE
    1X15 GM W/ 45 LB BAR

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