WOD Thu 8-29-13 Testing Week – Day 4
WOD Wed 8-28-13 Testing Week – Day 3
August 27, 2013WOD Fri 8-30-13 Testing Week – Day 5
August 29, 2013WOD Thu 8-29-13 Testing Week – Day 4
Fun in motion
Warmup: Easy jog 400M 10 minutes – stretch hamstrings, calves, quads, hip flexors Benchmark Time Trial: Athlete Choice 2K Row or 1 mile run Strength/Skill: Clean & Jerk 3 sets of 5 reps each at 65% to 70% of your 1RM – Sets must be touch & go – Technique is higher priority than keeping with the percentage Cool Down: 1) 5 minute continuous motion (pick row, jog, bike, jump rope) 2) Squat clean & jerk deload – 2 sets of 8 reps with empty barbell 3) 4 minutes – Calf smash on barbell or foam roller, partner is optional