Workouts

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10/20/2017 - BURNER WOD 8:30 am
1000m row
50 Box Jumps 24/20
30 T2B

rest 3 min

then
1000m row
50 Thrusters
30 Pull ups
10/20/2017 - Strength
CLEAN AND JERK
Warming Sets
OTM x 7 – 1 Clean and Jerk
Set #1 (On the 0:00) – 1 Rep @ 50% of current/estimated 1RM CJ

Set #2 (On the 1:00) – 1 Rep @ 55% of current/estimated 1RM CJ

Set #3 (On the 2:00) – 1 Rep @ 60% of current/estimated 1RM CJ

Set #4 (On the 3:00) – 1 Rep @ 65% of current/estimated 1RM CJ

Set #5 (On the 4:00) – 1 Rep @ 70% of current/estimated 1RM CJ

Set #6 (On the 5:00) – 1 Rep @ 75% of current/estimated 1RM CJ

Set #7 (On the 6:00) – 1 Rep @ 80% of current/estimated 1RM CJ

Rest as needed, and reset the clock…


Working Sets
On the 2:00 x 7 Sets:

Set #1 (On the 0:00) – 1 Rep @ 84% of current/estimated 1RM CJ

Set #2 (On the 2:00) – 1 Rep @ 88% of current/estimated 1RM CJ

Final (5) sets, on the 4:00, 6:00, 8:00, 10:00, and 12:00, build to a heavy single for the day.





10/20/2017 - BURNER WOD 8:30 am All Levels

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