Done in a Flash

  • August 5, 2014
  • By :
Josh
Josh

Warm-up
Burpee Break Down
Spend 5 minutes rolling the chest with a softball/lax ball
Spend 5 minutes working squat therapy – working upright position against the wall and using a pole

Strength
Press
2-2-2-2
Push-press
3-3-3-3
Push-jerk
1-1-1-1

WOD
3 Rounds
15 Ring Dips
10 Front Squats
15 Burpee Lateral Jumps

Games 205,135
Regional 175,115
Open 155, 105

4 Comments

  • biscoe

    08/05/2014 @ 8:23 pm

    strict press – 185×2
    push press – 235×3
    push jerk – 255×1
    wod: 11:59 @ games

  • Marc Piccuirro

    08/05/2014 @ 1:17 pm

    135/195/215
    8:44 games

  • Rob Hassell

    08/05/2014 @ 1:00 pm

    Strict Press – 165×2
    Push Press – 185×3; 205×2
    Push Jerk – 230×1 (PR – somehow did 225 in jan ’13 and couldnt match/beat it since then)
    WOD – 11:50 regionals

  • Mike Quigley

    08/05/2014 @ 11:49 am

    Press – 135×2, 145×1
    Push Press – 185×3
    Push Jerk – 215×1, failed 225 twice.
    WOD – 13:09 open. slo-mo on the ring dips.

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