Friday, October 13th WOD


Wod prep:  Rope climb prep

Build the clean and jerk

2 at 50%

2 at 60%

2 at 65%

2 at 70%

2 at 75%

LV. A WOD:  Every 5 minutes for 25 minutes (5 sets)

-2, 15’ Rope climbs

-4 Clean and jerks at ~70% of 1RM

-600m run

 

LV. B Conditioning:  Every 5 minutes for 25 minutes

-2, 15’ Rope climbs

-4 Clean and jerks at ~70% of 1RM

-400m run

 

LV. C Conditioning:  Every 5 minutes for 25 minutes

-1, 15’ Rope climb (sub 5 Rope lowers)

-4 Clean and jerks (discuss weight with Coach)

-400m run

Categories: WOD

Leave a Reply

Your email address will not be published. Required fields are marked *