Sep 27, 2015

Monday 15.09.28

Warm Up
- 500m row
- Dynamic stretching

Main WOD
Core work: 100 sit ups

Clean and jerk 15-12-9 reps

Post loads to comments.

Mobility WOD
- Banded shoulder distraction

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Coach's Notes. Normal start times of 0530, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Main WOD
- Touch and go at floor only. Power cleans/jerks are allowed. A pause or a re-grip off the floor is a foul. No “dumping” between reps. Use the same load for each set. Rest as needed between sets.

Mobility WOD
Hold the stretch each side for 2 minutes.


monroe said...

sit ups 5x20 with double under 5x20 in between, then
"Gwen" with 95lbs

Gerald Wynn said...

"Gwen" 115

Russ Ames said...

95# for Gwen. SPlit situps 50 before Gwen and 50 after.

Kevin McDonald said...

Made this one up on 1 Oct.
Core: 100 sit ups unbroken.
"Gwen" 115.

Ecko Logrono said...

500 m row / DStretching

100 sit ups
GWEN 45lbs