Thursday

14
Jul

Thursday

The Games Update III

MOD: Pink

Mobility: 4 min. lower & upper body. Pick the tight spots

WOD: 3, 1 min Rounds*
Dumbbell Thruster (25,35lb.)
situp
Burpee
Double-under
Row (calories)
(*move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.)

415 Specialty:
Oly-lifting:

Warm-up series – 2 snatch long pull + 2 snatch push press + 2 overhead squats – 2 sets
Power snatch + overhead squat + snatch (2 sec pause in bottom of each) – 3 sets
Push press + jerk behind neck + jerk (5 sec hold in split position) – 3 sets
Endurance:

Run: 2-6 x 1000m, rest 2:00-3:00, hold within 3-5 seconds
C2 Row: 2-6 x 1250m, rest 2:00-3:00, hold within 3-5 seconds

1 Response

  1. Denise

    4 – 1250m rows w/ 2.5 min rest
    1-5:58.8 (2:23.5 avg/500m) 23 strokes/min
    2-5:43.8 (2:17.5) 24
    3-5:47.2 (2:18.8) 23
    4-5:58.6 (2:23.4) 23
    Total time 23:28.3 (2:20.8) 23