Tuesday, 022817


All phases. Choose priority for you, based on the below.  

Weightlifting:

A. Power Clean + Push jerk ; 3 rep tng EMOM x 8. Starting @65% of 1RM pc + pj 

B. Clean Pull – every :90 x 1 rep @95-105% x 8 reps
Conditioning: 

@sprint efforts – :10 between stations 

:45 row

:45 ghd sit-ups

:45 burpees 

:45 sandbag shuttles – 10m sections @80/60

Rest 4:30 x 4 
Aerobic Gymnatics Add:

400m run @60%

(-2) kipping hspu

400 @70%

Max strict hspu + 5-10 kipping 

400 @80%

Max kipping hspu

400@90%

Into emom x 5 of strict deficit  hspu (athlete choose #)

Rowing build out: hard efforts throughout. No specific pacing 

350m row

Rest 1 min

700m row 

Rest 1:30

1050m row

Rest 2 min

1400m row

Rest 2 min

1k row 

2 thoughts on “Tuesday, 022817”

  1. A. Weighted MU work
    B. Run + HSPU wod
    25 kipping
    13 strict + 7 kipping
    25 kipping
    Emom done with green plates, yellow plates, then 2@45# plates

  2. A. TnG PC+PJ EMOM- 155/185×2/ 205×3
    B. Clean Pulls @300#
    C. Run+HSPU
    20 Kipping
    15 Strict + 10 Kipping
    30 Kipping
    EMOM done at 5″ w/ 5 reps on the minute

Leave a Comment

Your email address will not be published.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