fbpx

Workout of the Day

Workout of the Day

Weds WOD 050317

Weightlifting
Front Squat (5-5-3-3, 3 x 1)
5 @75% TM
5 @80%
3 @85%
3 @88%
2 x 1 @90%
1 x Max Reps @90%
FR Walk Outs (5 x 1 @110% 1RM FS)
Barbell in the front rack
liftoff and walk it out
for a 3 to 5 second hold,
walk it back and rack it

Metcon
Metcon (Time)
21-15-9 Split Jerks (115/85)
42-30-18 Cal Row

Alternate feet for the Jerks
For Rx’+…..
Jerks @145/105

Leave a reply

Your email address will not be published. Required fields are marked *