Saturday 08102013


Fitness – Performance


A.  EMOM – 10 Mins

2 x Front Squats @ 90%

2 x Push Jerks @ 90%

B.  Jack 

20 Min AMRAP

10 x Push Jerks @ 115lb/85lb

10 x American Swings @ 1.5 pood/1 pood

10 x Box Jumps @ 24inch/20inch


A.  5 Sets – Yolk Carry

20M – Go Heavy

B.  Jack

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3 Responses
  1. Susan kian

    Oly-Hook grip all day long for snatch and clean and jerk feeling much more comfortable and I can see how it’s a much stronger grip

    Yolk carry 215-300lbs

    Wod 9+24 box jumps and stepups mixed.

    It was tough but mostly i just wanted food!

  2. Sara Jech

    A. Front Squats 135 x 3, 145 x 2
    Push Jerk 105, 105, 105, 115, 115

    B. 8 + 8 @ 85lbs, 1 pood, 20 inches
    I knew going into this WOD it was going to be tough for me… Moving weight overhead fast, is still pretty hard for me….
    Going to start working on a wider grip to see if I can get faster….
    Box Jumps and set ups mixed
    Am. Swings helped me make up time!!!

  3. Staci Vinz

    Strength Training
    A. Yolk Carry 215-300#
    B. 10+23 Rx (Did all box jumps, or jump up/step down. First time I haven’t had to use step-ups in forever!!!). Leg slowly getting better.