1121 Main St, Bryson City, NC 28713

W.O.D. Wednesday 6-11-2014

"Strengthen Your Brothers"

W.O.D. Wednesday 6-11-2014

Warm UP


Inverted Row (mixed grip-alternate every 5)
Push UP
Hanging Knee raise with twist
Squat with hop

SWOD – Push Press 4 x 5 , 1 x 20
Superset with 3 sets of handstand hold (<30sec. accumulated)
and 5-10-5 shuttle run

WOD – Death by Clean and Jerk 135/95

Comments: 2

  1. Teresa says:

    worked up to 90 lbs on push press/ did 73lbs for 20 reps ( had to rack twice).

    swod: I died at around 7. I got 7/8 on the 8th round. I used 93 lbs. last time I done this I used 73 (no jerk) and made it through my 11s. then my awesome coach worked us who already died for 5 more rounds of 2 reps each min. worked up to 118 on my additional rounds.

  2. Brook says:

    I got to 70 push press and did my 20 at 55lb without racking

    Used 55 on death by clean and jerk got round 11+7 in round 12. Round 7&8 were the hardest 9-12 I was numb so they weren’t as bad 🙂

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