Tagged as: JERK

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WOD 23.7.18 (MW)

PRO/ROOKIES: Every 4 min for 20 min 250/200 m Run, 8 Squat Clean n Jerk RX 60 kg

HEAVY DAY

A. 4*5 Back Squat
B. 3 Supers set 16 Farmer Loaded back step Lunges, 10 Bench Press
C. 3 Super set Max Effort Push Ups, 10 bicep curls barbell
D. 3 Tri set 15 Pull Over, 12 Loaded Dips, 20 alternate dumbbell hummer curls



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WOD 25.10.16 (MW)

PRO/ROOKIES: 5 Rounds for time 7 Dead Lift, 4 Clean, 2 Jerk RX 90 kg, 400 m Run.

HEAVY DAY: Back squat 4*8, lunges front rack load 4*16 (8R+ 8L), 4*8 Bench press,
3*8 Loaded Dips, 3*failure deficit push ups.



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