Search

Friday 12032021

WARMUP

Technique


[Part A]

3-5 Sets:

5 Presses In Clean (Sotts Press)

[Part B]

3-5 Sets:

5 Jerk Dip


STRENGTH clean and jerk

[All Percentages Based Off 1RM Clean Jerk]

3 Reps @ 40%

3 Reps @ 50%

3 Reps @ 60%

3 Reps @ 75%

2 Reps @ 80%

1 Rep @ 85%

1 Rep @ 85%

WOD

‘DEAD INSIDE’

For Time:

55 Deadlifts 225 / 155 lb

55 Toes to Bar

55 Box Jump Overs (24"/20")

55 Kipping Handstand Push-ups / wall balls if preferred as we hit lots of HSPU this week

Time Cap: 20 Minutes


177 views0 comments

Recent Posts

See All

WARMUP CORE - tabata scissors russian twists banded squats banded glute bridges STRENGTH BACK SQUATS every 2:00 x8:00 4x8 reps @67% HWPO WOD 3 Rounds For Time: 80 Double Under 40 Wall Ball 20/14 200 m

STRETCH DAY! Option A: Active Recovery WOD "Who-ville" On the 2:00 x 10 Rounds: 5 Strict Pull-ups/ ring rows 10 Air Squats 15 AbMat Sit-ups Max Calorie Row *Score: Total Calories Option B Run 5 k 3.6k

WARMUP strength strict press every 1:30 1x10@65 1x8 @70 1x6@ 74 power snatch every 2:00 1x4 @55 1x3@60 1x2@ 67 1x1@ 70% WOD 4 Rounds For Time: 20/15 Cal Fan Bike 15 Handstand Push Up/ db push press 10