10-20-21

Wednesday WOD

Shoulder to Overhead Day!


Split Jerk 3x2

-3x2 are the SAME weight and should be successful, sexy reps

-Working weight for 3x2 should be LESS than your 2RM


0:00-5x30%

2:00-5x40%

4:00-4x50%

6:00-4x60%

8:00-3x70%

10:00-3x75%

12:30-3x80%

15:00-2x85%

18:00-2x85%

21:00-2x85%


PART 2

AMRAP 15

-300m Run

-30 Shoulder to Overhead

-30 Front Rack Standing Lunges

-30 Russian Twists


All barbells controlled to the ground.


Run caps at 3 rounds. If you finish 3 rounds, you will not run again. Round 4 will begin with S2O. If you finish round 4, round 5 will begin with S2O. There are only 3 possible runs.


75/55, 20/14

55/35, as needed medball

75/55 w/ Back Rack Lunges (Front Rack issues), 20/14

55/35 w/ Back Rack Lunges (Front Rack issues), as needed medball


20 views0 comments

Recent Posts

See All