WOD / Tuesday, August 14

Strength/Skill

Split Jerks:  3-2-2-1-1-1-1; start @ 65% and build 

Rest, then...

For time: 

2 rounds of: 

10 Shoulder-to-Overhead, 165lbs/115lbs

10 Box Jump Overs, 30”/24”

+

2 rounds of: 

20 Shoulder-to-Overhead, 95lbs/65lbs

20 Box Jump Overs, 24”/20”

 

CFLV Weightlifting 

1. Snatch Balance (70-75%/3) x 4  

2. Push Press Work up to a Top set of 5 then do 90% of that top set for 5 Reps x 3 Sets  

3A. Barbell Shrugs 10 Reps x 3 Sets

3B. Plank 2:00

Competitors 

1. Strength/Skill

2. WOD 

185lbs/125lbs 

115lbs/85lbs 

3. Aerobic 

2 sets of: 

4 x 350m Row; Rest 1:00. Rest 3:00 between sets. 

4. Gymnastics 

4 sets of: 

12/9 Strict Ring Dips 

75ft HS Walk

Rest 2:00 

@incalcolabile 

Rocco Di Jerlando