Monday, July 17, 2017

2017-07-18 WOD

Batman Cycle Week 3

For technique:
...5x2 Pause Jerk (80-90% of 1RM pause jerk or 70-80% of 1RM jerk)
...3x1 Jerk (same weight)
Post heaviest load with GOOD technique.


21-15-9 reps for time of:
...Calorie Row
...S2OH (135/95#)
Post time.


COMPETITORS

Overhead Squat
...3x3, build to daily max
...2x3, 90% of daily max.
Post heaviest load.


Pause Front Squat
...3x5x5sec (45%)
Post load.


For technique:
...5x2 Pause Jerk (80-90% of 1RM pause jerk or 70-80% of 1RM jerk)
...3x1 Jerk (same weight)
Post heaviest load with GOOD technique.


Hollow/Superman/L-Sit:
...Accumulate 1:10 in each.


21-15-9 reps for time of:
...Calorie Bike
...Push jerk (155/105#)
Post time.

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