Warm up: 400 m run, 10 pass thrus, 10 windmills; 20 s hs hold, 10 lunges w/ frt raise, 10 mb clean shrugs, 10 mb pc, 10 mb pp, 10 ring rows
Mobility: Overhead/Front rack/shoulders
Skill Focus: Power Clean & Jerk
You have 15 min to warm up and build to your heaviest set possible of
Levels 2 & 3
2 power clean + 1 push jerk
start w/ 75% of your pj 1 rm
Level 1
2 hang power cleans + 1 push press
start at a weight that allows you to maintain proper form/technique and build from
there
WOD:
Level 3
4 hspu strict
1 legless rope climb
60 m shuttle sprint
Level 2
4 hspu mod
1 rope climb
60 m shuttle sprint
Level 1
4 press w/ db’s
10 ring rows
60 m shuttle sprint
AMRAP in 10 min
Post heaviest set and # rds completed for score
There were so many PR's today that I am going to apologize ahead of time for anyone that I didn't mention. Make sure you ring the bell and call it to our attention just in case but the board will be posted after the last class so write it up there and shout it out!
Congratulations ladies! On going all the way--to the top of the 15 ft rope!
Jeff's been on a PR streak
Happiness is a PR!
Who is that muscled man--Jaguar's newest action hero?
Mobility: Overhead/Front rack/shoulders
Skill Focus: Power Clean & Jerk
You have 15 min to warm up and build to your heaviest set possible of
Levels 2 & 3
2 power clean + 1 push jerk
start w/ 75% of your pj 1 rm
Level 1
2 hang power cleans + 1 push press
start at a weight that allows you to maintain proper form/technique and build from
there
WOD:
Level 3
4 hspu strict
1 legless rope climb
60 m shuttle sprint
Level 2
4 hspu mod
1 rope climb
60 m shuttle sprint
Level 1
4 press w/ db’s
10 ring rows
60 m shuttle sprint
AMRAP in 10 min
Post heaviest set and # rds completed for score
There were so many PR's today that I am going to apologize ahead of time for anyone that I didn't mention. Make sure you ring the bell and call it to our attention just in case but the board will be posted after the last class so write it up there and shout it out!
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