Shuttle to Overhead
From 0:00-2:00 (2 minutes)
400 Meter Run MRX 200 Meter Run
Max Jerks
Rest 1 minute
From 3:00-6:00 (3 minutes)
600 Meter run MRX 400 Meter Run
Max Jerks
Rest 2 minutes
From 8:00-12:00 (4 minutes)
800 Meter run MRX 600 Meter Run
Max Jerks
* Jerks are from the rack.
Men: 185# Rx+225# MRX 135#
Women: 125# Rx+155# MRX 95#
Push jerk from rack
5@ 105-115-125-135-125
Wod as rxd
Max push jerks
1) 6
2) 9
3) 10
Total: 25
E3MOM Split Jerk (rack): 5-5-5-5-5
85-95-105-115-125
WOD
1) 125# 0 Reps
2) 115# 1 Reps
3) 115# 1 Reps
Strength
5@135,165,185,205
Wod RX
1. 10
2. 10
3. 10
Total reps 30
Push jerks 5@ 85/95/100/105/115
WOD MRX 35 reps
200m 12 push jerks
400m 11 push jerks
600m 12 push jerks
Strength
5@135,185,185,205,225
MRX run, w/ 185#
1 – 10
2 – 7
3 – 7
24 reps
Strength – up to 185#
—
Wod. Bike(1K/1.5K/2K) / 185#
1. 6
2. 4
3. 4
Strength
5@115,135,155,155, 4@175
Wod w/ 135#
1. 6
2. 7
3. 5
Total reps 18
48/5’7″/163
Split Jerk (from the rack)
All sets of 5
135-185-205-225-250#
WOD
As Rx’d
All were push jerks unbroken
1: 10
2: 9
3: 10
Total=29
E3MOM
5-5-5-5-5
All strict press @ 140#
WOD: mod
Runs as RX’d
Sub strict press for jerks @ 140#
Total: 15 reps
Strength:
115/135/155/175 1 SPJ @ 195
Wod
Run: 400/600/800
PJ @ 135
5
4
2
48/6’3”/190
E3MOM:
Push Jerk (from the rack)
All sets of 5
135-135-165-165-185#
WOD w/165#. Rx’d runs
All were push jerks unbroken
1: 6
2: 6
3: 6
Total=18
Strength with Jamie 😉
5@ 85-95-105-115-125
Wod w/125#
Scaled the 2nd and 3rd run
1) 9 (400M run)
2) 10 (400M run)
3) 13 (600M run)
Total: 32
Push Jerks
Up to 185#
WoD RX
1: 6
2: 4
3: 3
Push jerk sets of 5
185-205-235-260 (called it there)
Wod RX+
400m run + 5 push jerks
600m run + 5 push jerks
800m run + 1 push jerk (run caught up with me)
Fun one today
Strength
5@185-205-225-260
Wod RX+
1. 2
2. Capped at 580m
3. Capped at 750M
Total reps 2