410 W Geer St, Durham, NC 27701 (919) 907-1233

Jerk Pyramid

31 Heroes Workout on 9/3 and Fight Gone Bad 6 on 9/17!  Learn more

WOD for Thursday 082511Click Here For Today’s Schedule
Muscle Ups
Perform 3 on the minute for 10 minutes
Perform 5 chest to bar pullups or 5 ring dips on the minute if you can’t do Muscle Ups
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
DB Power Clean (40/30)
DB Jerk

Post Muscle Ups and Metcon Time to Comments
For the skill segment, if you can do some Muscle Ups do as many as you can (not more than 3) each minute.  Try to be consistent for the full 10 minutes.  If you don’t have muscle ups do 5 CTB pullups or deep ring dips each minute instead.

For the conditioning workout, start the power clean in a position below the knee, but not on the floor, and scale load as necessary.  Jerks can be push jerks or split jerks.

Endurance Workout tonight at 6pm with Coach Paul!
27-min AMRAP
Run 200m
20 goblet squats
Run 400m
10 goblet squats
Maintain pace within 4 sec for 200m and 8 sec for 400m; if unable to do so, rest 1 min before goblet squats

Dumbbell Power Clean

3 Comments
  1. Mark Reply
    Is the 10 Cleans, then 10 Jerks, 9 Cleans, 9 Jerks, etc.? Any reason why it can't be done as 55 DB Clean & Jerks instead?
    • Dave Reply
      Mark - yes. No reason you couldn't do it the other way, but that would be a very different WOD. Fran could be done as 45 Thrusters and then 45 pullups, but the times and intensity would be vastly different.
  2. Nick F Reply
    Who needs double unders when we can do a WOD doing this routine? http://www.youtube.com/watch?v=M9zGa8yZtuQ&feature=player_embedded

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