Author Archives: Keith Nelson

Saturday: Open gym 9-12 WOD at 10

Sunday: Open gym 10-12 Endurance WOD at 10. Then Sunday funday at 2pm Reel Cafe courtyard

 

Friday’s WOD:

Every 90 seconds for 10 rounds:
1 power clean and jerk @85%+

Then

4 RFT:
15 Toes to bar
15 Single arm DB push press each arm 50/30
15 Box jumps

4 rounds (Rest as needed):

3 Back squats @90% of 5 RM (+5-10 lbs over a last week)

(2 sec pause in bottom)

 

8 Barbell Hip thrusts

*Use a weight that allows for good control.

 

then

 

Death by clean and jerk

With a continuously running clock, do 1 clean and jerk the first minute, 2 the second minute, and so on until you can no longer complete the set in the time allotted.

 

Extra work:

5 rounds:

10 Ring dips

20 KB swings