Thursday, January 7, 2016

 

Strength
In 18 min
0-6 Min
Work to heavy HangClean+Push Jerk
6-12
Work to heavy Clean+Jerk (Split Jerk) from Floor
12-18
Work to heavy Deadlift

Skill After Wod
In 10 Mins
L3) Work to 3rm deficit HSPU
L2)5 Sets of 3 strict +3 Kipping HSPU
L1) Wall Walk and short time of body hold

Rowing Club
1000m warm up

Stroke work:
250m@ 19 SPM
250m@ 21 SPM
Work on consistent slow recovery stroke

WOD:
NEW YEAR SHAKE OUT

Row 1500m
Rest 3 mins
Row 2000m
Rest 4 mins
Row 1500m