Friday, January 29, 2010

Dirty South

Saturday 30Jan10

Jerk 3-3-3+
1RM+5# @ 63%-72%-81%

Workout #3 from 2009 Dirty South Regional:
8 minute AMRAP of:
5 Clean and Jerk (Sectional Athletes 135/95) or (60% of 1RM jerk)
10 CTB pull-ups

Optional Post WOD
3x max ring dips (90 seconds rest)

Post loads, rounds, and reps to comments.
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2 comments:

  1. JonnyVuJanuary 30, 2010 at 1:28 PM

    As a reminder, there is a 10AM Sunday class and a 11AM-1PM open gym at West Loop.

    ReplyDelete
  2. Donna ChungJanuary 31, 2010 at 10:14 AM

    Jerks - skipped due to hip

    Modified WOD:
    8 minute AMRAP of:
    5 ring push ups (on knees)
    5 ring rows (1st 2 rounds with no band, then got a thin band)
    5 kipping pullups (no band)

    5 rounds + 2 pullups

    3x max ring dips w/ thin band: 10-9-6

    Thanks for helping me mod my wod, John!

    ReplyDelete

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