WOD / Tuesday, August 28

Mobility

1:30 Forward Fold/side 

Strength/Skill

Power Snatch Clusters:  2.2.2 x 3 sets; rest 10 sec between doubles. Start @ 70% 1RM.

Rest, then...

“Helen”

3 rounds for time of: 

400m Run

21 KB Swings, 53lbs/35lbs

12 Pull-ups 

Competitors 

1. Strength/Skill

2. “ Big Helen” 

70/53 KB Swings & C2B Pull-ups 

3. Aerobic 

2 sets of: 

3 x 600m Row; Rest 1:30. Rest 3:00 between sets 

4. Gymnastics 

EMOM x 8:00 of: 

3-5 Weighted Vest HSPU

CFLV Weightlifting

1. Snatch 

(80-85%/2) x 5

2. Clean Pull

(110%/2) x 3

3. Back Squat

Work up to a 3RM, add 2-5kg over wk 1, then do 90% of that 3RM for 3 Reps x 3 Sets

4A. Dumbbell Press

8 Reps x 3 Sets

4B. GHD Sit Ups

10 Reps x 4 Sets

Rocco Di Jerlando