PORTWD3

Weightlifting
Split Jerk (1RM)
Shoot for a 1RM.

Post Open Cycle Day 3
RED
21-18-15-12-9-6-3:
Push Jerk 115/75lbs
Calories on Bike or Rower

WHITE
18-15-12-9-6-3:
Push Jerk 95/65lbs
Calories on Bike or Rower

BLUE
15-12-9-6-3:
Push Jerk 75/55lbs
Calories on Bike or Rower
Time domain is 8-12 minutes. Barbell work should be no more than 2 sets for the majority of the WOD.

…7…


Gorgeous

Weightlifting
Deadlift (3-3-3-3-3)
Zero Bounce Deadift
60-87.5% of 1RM DL.
ONLY GO HEAVY IF YOUR FORM IS FLAWLESS. START LOW THEN MOVE UP.

Partner “ANGIE”
RED
For Time:
150 Pull Ups
150 Push Ups
150 Ab Mat Sit Ups
150 Air Squats

WHITE
For Time:
100 Banded Strict Pull Ups
100 Push Ups
100 Ab Mat Sit Ups
100 Air Squats

BLUE
For Time:
80 Ring Rows
80 Push Ups
80 Ab Mat Sit Ups
80 Air Squats

20:00 TIME CAP