That means a "drop-in" at Big Dane...
Watch Tyler Wendt teach his 6:30am class & got warmed-up during it.
He is a great teacher/coach!!!
After there was an Open Gym so we (Zach, Tyler & I) got this workout in:
Warm-Up
Mobilize (GoWOD)
Clean & Jerk movements w/ bar
A) 3 Sets of Clean & Jerk Complex
1 Power Clean + 1 Hang Power Clean + 3 Push Jerks (climbing or across)
B) Power Clean & Split Jerk ~ Work to Heavy/Tough Single
18 Minutes of REST
10 Rnds As Fast As Possible (AFAP) of:
10 UB Light Power Snatches (65-115# depending on ur Max)
20-50 D/U
EXACTLY 2 Minutes REST b/t Rnds
*both PS weight & D/U # will be determined by your max working
Tyler ~ 135-155-165 / 245# / 26:40
Zach ~ 135-155-165 / 225# / 27:17
tb ~ 135-155-165 / 225# (245 miss) / 27:43 (75# PS / 2-10 D/U ~ 50 UB)
* on board meant D/U were UB
ENGINE
500m Row
1 Min Rest
1000m Row
2 Min Rest
3K Row
2 Min Rest
1000m Row
1 Min Rest
500m Row
Never got to this, but one I need to do sometime...
Goal is to Row all of these FASTER than 5K Pace (6-8s /500m Split faster than normal)
If you do not have a 5K PR take an educated guess...
It will actually feel slow until the 3K...then that one will be really pushing it!
The work comes for the next 1K & 500
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