W.O.D.- Wednesday the 23-05-13W.O.D 20 45 second rounds with 15 seconds break between each round on the even round do max thrusters 20/15kg on the uneven round do max situps then 3 by 80 meter sprints with walk back recovery […]
- Wednesday the 23-05-13
-
Tag Archives: Push Jerk
Wednesday the 15-05-13
W.O.D 20 minutes to work up to a 3 rep max press then amrap 7 minutes 7 thrusters 45/30kg 7 pullups
Leave a comment
Exercises: bench press, Pullups, Push Jerk, Push Press, Shoulder Press, Thrusters
Monday the 15-04-13
Skill – push jerk W.O.D 10 shoulder press 45/30kg 15 overhead squats 20 pushpress 25 front squats 30 push jerk 35 back squats use the same weight for all movements 12 minute cut off point then amrap 5 minutes of [...]
5 Comments
Exercises: Back Squat, Double Unders, Front Squat, Overhead Squat, Push Jerk, Push Press, Shoulder Press, Squat
Monday the 25-03-13
Skill – power clean W.O.D “Grace” 30 ground to overhead 60/40kg then 2k row or 2k run
3 Comments
Exercises: Power Clean, Push Jerk, Push Press, Row, Run
Tuesday the 29-01-13
W.O.D 3 sets of 10 press then 21,15,9 pushpress 50/35kg burpees
Leave a comment
Exercises: bench press, Burpees, Push Jerk, Push Press, Shoulder Press
Monday 14-01-13
W.O.D 20 minutes to work up to a 5 rep max press then 21,15,9 shoulder press 35/25kg ring rows then max distance bear crawls in 3 minutes
1 Comment
Exercises: Push Jerk, Push Press, ring rows
Friday the 04-01-13
W.O.D 20 minutes to work up to a 5 rep max press then for 15 minutes do 10 pushpress on the even minute at 45kg 10 kettlebell swings on the uneven minute 24/16kg then 1 set of max hip extensions
6 Comments
Exercises: Kettlebell Swings, Push Jerk, Push Press
Wednesday the 14-11-12
W.O.D 20 minutes to work up to a 5 rep max press then AMRAP 8 MINUTES 5 hang cleans 60/40kg 10 ring pushups
4 Comments
Exercises: bench press, Push Jerk, Push Press, Ring Pushups
Thursday the 08-11-12
W.O.D 20 minutes to work up to a 3 rep max press then AMRAP 8 minutes 5 burpees 10 kettlebell swings 24/18″ 15 double unders
5 Comments
Exercises: bench press, Burpees, Double Unders, Kettlebell Swings, Push Jerk, Push Press
Wednesday the 10-10-12
W.O.D 20 minutes to work up to a 5 rep max press then 21,15,9 pushpress 45/30kg box jump 32/24″
9 Comments
Exercises: Box Jump, Push Jerk, Push Press
Monday the 03-08-12
W.O.D Press 3,3,3,3,3 then 21,15,9 pushpress 50/35kg burpees
9 Comments
Exercises: Burpees, Push Jerk, Push Press
