Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Hang Clean + Front Squat + Jerk, 5×1+2+1 @ 80% 1RM of clean


WOD:

For time:
Reps 12-9-6 of:

Deadlifts (275 lb./185 lb.)
Bench Press (185 lb./105 lb.)
Bar Muscle-ups

Post loads and time to comments.

Strength cycle notes:
a. Hang (squat) clean + Front Squat + Jerk, 5×1+2+1 @ 80% 1RM of clean: You will complete five sets of work: 1 Hang clean (squat), 2 front squats and one jerk (split jerk). Repeat for a total of five sets, and all sets will be done at 80% of your 1RM clean. Work up to your 80% weight, and once you get there, begin your five sets. Rest about 2-3 minutes between sets.
b. You will do three squats every set (one on the hang clean and two on the front squat). Warm up your hips and lower back!

Media:
Thursday WOD, July 31, 2014

4 thoughts on “Thursday WOD, July 31, 2014

  • July 31, 2014 at 7:58 am
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    SC: 225#
    WOD: 15:22 Rxed

    Humidity really made those BMU’s hard

  • July 31, 2014 at 5:41 pm
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    105# combo
    Return of the bar muscle up!!!
    Got 14 total today, 13 in the WOD then did the rest with a red band. Hands look like grated cheese

  • July 31, 2014 at 6:59 pm
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    Still taking it easy on back so….

    135 on clean/jerk complex
    225/135 on WOD – 20:31

    Have to mention that this is the first WOD I have ever been able to complete all the BMU.

  • July 31, 2014 at 9:54 pm
    Permalink

    Strength: 195
    WOD 11:30rxed

Comments are closed.