081914 August 18, 2014/0 Comments/in Capacity Training /by wintersmomClean and jerk 2×3 @ 85% Then 5×1 @ 87% Push press 7×3 @ 75% Front squat 6×3@ 88% Wod 500m row 10 power cleans 185/115# 400m row 8 power cleans 300m row 6 power cleans 200m row 4 power cleans 100m row 2 power cleans 300m row
081914 August 18, 2014/0 Comments/in WOD /by wintersmomPower Clean Emom 12 3 @ 65% WOD ascending ladder 1 back rack lunge 135/95# 1 box jump over 24/20 1 sprint (length of gym) 2 back rack lunges 2 box jump overs 2 shuttle sprints (length of gym) And so on( going up by 1 each round for 12 min getting as far as possible)