JAG28 – CompetitorWOD

Oct 21st, 2016

Category: Competitor

JAG28 – CompetitorWOD

Tom

Tom

Warm-up
Run 1 loop
Then with a kettlebell:
10 Single Leg Deadlifts per side
10 Russian Swings per side
10 Single Arm Thursters per side
10 American swings
5 Arm Bar per side
5 Wind mills per side

Skill
KB Clean and Jerk

Strength
1. Front Squat
3-3-3-3
Deadlift
2-2-1-1-1

WOD
“JAG28”
Run 800 meters
28 Kettlebell swings, 2,1.5
28 Strict Pull-ups
28 Kettlebell clean and jerk, 1.5,1
28 Strict Pull-ups
Run 800 meters

*scale KB weight appropriately. Use a band if the strict pull-ups become a challenge.

DISCUSSION 1 Comments

  1. Marc Piccuirro 10/22/2016 at 10:09 am

    Squat: 315
    DL: 385
    WOD: 20:57