WOD Saturday 5/17/14
Main – WOD
Metcon (Time)
Glen
30 Clean and Jerks (135, 95#)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
REGIONAL & GAMES ATHLETES
1. Track Session
5 x 600m, rest 3 mins
2. Barbell
OTM x 20
Odd: 7 Front Squats
Even: 7 Jerks
One barbell and the same weight for both movements. Good place to start is 50% of 1RM FS or Jerk, which ever is lighter. Use a rack and climb up in weight when possible.
3. Gymnastics
A: For 4 minutes, every :30 complete a set of max rep Strict C2B Pull ups
rest 1 minute
B: For 4 Minutes, every :30 complete a set of max rep Strict Ring Dips
rest 1 minute
C: For 4 Minutes, every :30 complete 1 Rope Climb. Do these legless for as long as possible then switch to regular
OPEN ATHLETES
1. Metcon
“Glen”
30 Clean and Jerks, 135/95
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees
