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%

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

Recent Posts

See All

Thursday04252024

Stretch day !! STRENGTH - DEADLIFTS Warmup to your workout Weight! 5-4-3-2-1 WOD RX 7 x 1:00 rounds of: 21 double-unders 7 burpeesMax-reps deadlifts (225/315 lb) – Rest 2:00 between rounds. Level 2 7

Wednesday 04242024

Warmup STRENGTH For load: 16 min 3-3-3-3-3-3-3 Power clean Touch n go reps Post-workout: 1:00 max-rep power cleans – Use 75% of your heaviest set WOD for time : Rx Run 200 m 50 wall balls 20/14 Run 20

Tuesday 04232024

Warmup Core - Tabata Russian twists Plate sit up get up / sit up & plate raise high over head WOD RX 5 rounds for time: 20 box jump-overs (20/24 in) 20 push-ups 20 pull-ups SCORE: TOTAL TIME Level 2 4