ANNOUNCEMENTS
-Our December On-ramp begins Tuesday December 1st @ 6:00pm. Tell you friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
:15 x Ring/Static Support
4 x Turkish Get-ups (2L/2R)
8 x Medicine Ball Cleans
III. Mobility
Impact/Focus: Clean
Following movement review, warm up as necessary to complete the following workload.
Clean 1-1-1-1-1
Notes: This is not a 1RM Clean, athletes should work to within a heavy weight that would be doable for a double. The focus should be speed under the bar and not a maximum load.
Post loads to comments.
“Double XP”
Complete as many rounds/reps in 12:00 of
2 x Turkish Get-ups
10 x Ring Dips
15 x Ground-2-Overhead (45/25)
Post rounds/reps completed to comments.
Clean: 155#.
“Double XP”: 4+7 with 24kg KB and 45# plate.
nice, daniel
730AM – The hardest part of the day is behind us.
Clean: 135# Heavy. Failed at my max of 155#. Someone’s gotta work on form and Oly (as usual).
WOD: 4 RNDS + 3 @ RX+ @ 35#
TGIF.
Clean: 265 lbs, 30 lb PR
“Double XP”: 5+1, 28 kg kb, matador
Clean: 165# pr!
Double XP: 3+8 (24kg kettlebell, purple banded ring dips, 35# plate)
” Clean” : 145#
“Double XP”: 4 + 7 (20kg/35# plate)
Clean: 245lbs, Yesssss!
“Double XP”: 6 Rounds, first round with 32kg, subsequent 5 rounds were with 40kg