WOD Blog
 | Tue, Jul 14 2020 |  |
| Tues July 14 2020 | Tues July 14 2020 Clean and Jerk | Triple Play |
Tues July 14 2020 Clean and Jerk
(Weight)
Clean and Jerk Warmup Coach Led
2 muscle cleans
2 tall squat cleans
1 push jerk
1 split jerk
Clean and Jerk Complex
On the 2:00 x 5 Sets:
2 Low Hang Squat Cleans
1 Push Jerk
1 Split Jerk
60% 65% Sets 3-5: 70 - 85% of 1RM Clean and Jerk
| Daniel St | 195 Rx | | | Lori | 135 Rx | 95. 105. 115. 125. 135 |
|
Triple Play
(Reps)
WOD 'Triple Play'
AMRAP 20:
200 Meter Run
3 Box Jumps, 3 Power Cleans
200 Meter Run
6 Box Jumps, 6 Power Cleans
200 Meter Run
9 Box Jumps, 9 Power Cleans
... Add 3 Reps Each Round
Box: (24'/20') Barbell: 135/95 95/65
Scoring: Reps
• Your score will be total reps completed at the end of 20 minutes
• Score each 200 meter run as [1 rep]
• See below for a scoring reference:
• Finish 3's: 7 Reps
• Finish 6's: 19 Reps
• Finish 9's: 37 Reps
• Finish 12's: 61 Reps
• Finish 15's: 91 Reps
• Finish 18's: 127 Reps
• Finish 21's: 169 Reps
• Finish 24's: 217 Reps
• Finish 27's: 271 Reps
| Clint | 169 Rx | | | Daniel St | 147 Rx | | | Lori | 127 Rx | 95# |
|
