Thursday 2.20.14

Essentials:
A. Romanian Dead lift; build to a heavy 5rep in 12min
*Rest exactly 1min before ‘B.’*
B. Drop to 60% of ‘A.’ and perform 50singles; 5 OTM for 10min
+
17 min amrap:
15 burpee box jumps
15 hang Power Clean and Jerk

Fitness:
A. Power clean and jerk; build to a tough single in 12min
*Rest exactly 1min before ‘B.’*
B. Drop to 60% of ‘A.’ and perform 10singles; 1 OTM for 10min
+
17 min amrap:
30 burpee box jumps 20″
30 power clean and jerk 75/55
30 burpee box jump 20″
30 power clean and jerk 95/65
amrap in remainign time
30 bbj 20″
30 power clean and jerk 135/95

Performance:
A. Power clean and jerk; build to a tough single in 12min
*Rest exactly 1min before ‘B.’*
B. Drop to 90% of ‘A.’ and perform 10singles; 1 OTM for 10min
+
17 min amrap:
30 burpee box jumps 20″
30 power clean and jerk 95#
30 burpee box jump 20″
30 power clean and jerk 135#
amrap in remainign time
30 bbj 20″
30 power clean and jerk 185#
+
Competitor Session 2:
Deficit Dead Lift; 4-5×3; tempo 31×1; OT 3min

2 comments on “Thursday 2.20.14

  1. Brandon Brigman on

    I’ve had to scale a lot the last few weeks because of a bum elbow. Today was my first ‘real’ WOD in a while. Talk about a butt kicker, but in a good way. 🙂

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