WOD 7/13/14
8 Minutes of Shoulder/Wrist/OH/Thoracic Mobility
A- WU- 3 Minutes Max Reps: Triple Unders or 3 Minutes Practice Triple Unders
Notes: If as of yet you cannot do double unders, please substitute doubles for triples:)
B- BTN Jerk- 15 Minutes To A Heavy Single
Notes: When you get to your heavy work sets drop the weight or recover in the front rack position.
C- Clean Grip Bench Press- 15 Minutes To A Heavy Triple (Tempo: 2/0/X/1)
D- For Time: 60 Calorie Row/30 D.B. Man Makers (45/25×2#) -15 Minute Cap
Post your scores to the Whiteboard.
Excellent notes section for the warm up
For the BTN Jerk is the split or power position preferred? I’m only seeing tutorials where the athlete is only doing the split variation.
If it doesn’t specify I’d do which ever one will get me more weight. In this case it would be the split variation. But some ppl push jerk better than they split jerk.
Welcome back Sara. We’ve missed you on the weekends. Great partnering with you today – nice work, you’re right back in the game!
Agreed. It was great having you in the class again. I can’t wait until your 100% again.
Yesterday’s wod
25 min amrap
800m run
1000m row
100 du
2 rounds plus 800m run/370m row
Dave THE Smanik crushed today’s metcon getting off of the rower in only 2:25. So crazy! (J-z voice)
Haha thanks D!
Yeah, recap:
W/U: got some triples!
BTN Jerk : 185 – tried 205, gotta commit!
Bench : 205 for 3, 225 for 2
60 cal Row in 2:25 + 30 Man Makers : 11:30 RX
Funny comments today. LOL.
Looking forward to the start of a great week