Pre WOD
15:00 time cap.
After a very good warm up today…pick a weighted lift and a body weight/gymnastic movement and see where you are today.
15:00 time cap.
After a very good warm up today…pick a weighted lift and a body weight/gymnastic movement and see where you are today.
Use suggestions from your coach if you need help.
Example. ”The Tommy Zitting” wants to know where his Hang Clean is, has it improved? He has been going to Oly for a few months, and now is a good time to see where it is.
Also, he has been focusing on Hollow Rocks and would like to see how many he can do in row to failure.
So Tommy would spend 15:00 minutes warming up and attempting maxes for these two movements.
Hang Clean warm up:
Toe Heal Clean x5
2×5 @ 50%, 2×5 @ 65%, 2×2@75%, 3-4x 1 rep max attempts.
Toe Heal Clean x5
2×5 @ 50%, 2×5 @ 65%, 2×2@75%, 3-4x 1 rep max attempts.
Hollow Holds 3x:15 Seconds, 3×5 Hollow Row, Stretch, then Max Attempt Hollow Rocks.
Enjoy your free time and and figure out a few new things about yourself during this time, work in with a friend.
WOD
Buy in: 100 Jump Rope with High Knees.
21-15-9
Push Ups
Deadlift 135/95
Rest :30
400m Run
Rest :30
500m Row or Ski
For time.
Hint…this above should be a sprint otherwise you will not feel the effect we are trying to share with you.
Buy in: 100 Jump Rope with High Knees.
21-15-9
Push Ups
Deadlift 135/95
Rest :30
400m Run
Rest :30
500m Row or Ski
For time.
Hint…this above should be a sprint otherwise you will not feel the effect we are trying to share with you.
Pre: FS worked up to 255# FS but never got to failure before the timecap
Results: 8:17rx
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