Tuesday, October 21, 2008

Tuesday's Tears

Here is today's workout brought to you by me. Have fun, lift hard, and make em count.....

Warm up:

4 sets of ten for the following:

10 pullups
10 GHD situps
10 air squats

Workout:

3-3-3-3-3-3-3 Clean and Jerk (Power Cleans) (You can split jerk, or standard jerk)

Post loads to comments. Last set of three should be in the neighborhood of 85% of your 1 rm.

Mini-WOD

Three rounds for time of the following:

10 95# Overhead Squat
10 Manmakers (burpee pullup to a knees to elbows)
10 box jumps (tallest box you can manage)

Post times to comments.

4 comments:

green said...

Did the Company PT this morning, and then knocked out the strength portion, the Clean & Jerk.

95/95/95/95/105/115/125

Been out for the past week with court and a wedding back home. Good to be back in the mix.

st8we said...

Warm up as Rx'd

Weights for the C&J were as follows:

135/155/155/155/165/175/195

Mini-WOD not completed due to not enough time(class on deck)

Capt Salm said...

Like Green, Company PT (120 Pull-ups, 120 Burpees)

C&J weights: 95/95/95/95/105/125

Mini WOD Time: 13:30 - This smoked me, good times.

Capt Croniser said...

C&J weights: 95/95/95/95/105/125

Mini WOD Time: 10:07 - This smoked me, good times.