Thursday WOD 11/17/22

Thursday Schedule: 6am/8am WOD – Open Gym 9am/530pm

Fitness

3 Jerk Behind The Neck @ 50%
2 Jerk Behind The Neck @ 60%
1 Jerk Behind The Neck @ 70%
1 Jerk Behind The Neck @ 80%
1 Jerk Behind The Neck @ 90%

*Jerks are wide grip (snatch grip)
5×3 Back Squat @ 85% 1RM Back Squat
5×3 Front Squat @ 90% 1RM Front Squat

then…

1:00 Max Cal Assault Bike
1:00 Max Burpee Box Jump Over (24/20)
1:00 Max Wall Ball (20/14)
1:00 Burpee Pull Up
1:00 Rest

3 Rounds

Aim

3 Jerk Behind The Neck @ 50%
2 Jerk Behind The Neck @ 60%
1 Jerk Behind The Neck @ 70%
1 Jerk Behind The Neck @ 80%
1 Jerk Behind The Neck @ 90%

*Jerks are wide grip (snatch grip)
5×3 Back Squat @ 85% 1RM Back Squat
5×3 Front Squat @ 90% 1RM Front Squat

then…

1:00 Max Cal Assault Bike
1:00 Max Burpee Box Jump Over (24/20)
1:00 Max Wall Ball (20/14)
1:00 Burpee Pull Up
1:00 Rest

3 Rounds

Sport

3 Jerk Behind The Neck @ 50%
2 Jerk Behind The Neck @ 60%
1 Jerk Behind The Neck @ 70%
1 Jerk Behind The Neck @ 80%
1 Jerk Behind The Neck @ 90%

*Jerks are wide grip (snatch grip)
5×3 Back Squat @ 85% 1RM Back Squat
5×3 Front Squat @ 90% 1RM Front Squat

then…

1:00 Max Cal Assault Bike
1:00 Max Burpee Box Jump Over (24/20)
1:00 Max Wall Ball (20/14)
1:00 Burpee Pull Up
1:00 Rest

3 Rounds

CFOIB Kids