Thank you to the group of athletes that made it on short notice Sunday to participate in the Hero WOD “Miles”.
ANNOUNCEMENTS:
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 9 Fundaments x 5 reps each
– Air Squat, Front Squat, OH Squat
– Press, Push Press, Push Jerk
– Deadlift, SDHP, Medicine Ball Clean
III. Mobility
Impact/Focus #1: Clean Complex
After review, warm up as needed before working to the heaviest weight possible in the following complex.
1 x Power Clean + 3 x Front Squat
Post loads to comments.
Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload of Push/Split Jerk.
Push/Split Jerk 3-3-3-3-3
Post loads to comments.
WOD
5-10:00 Metabolic Conditioning
Yes, THANK YOU, for sharing the “Miles” Hero WOD experience with me… it meant more than I have the courage to express with words.
1PC+3FS: 1+3 @ 225lbs
Split Jerk: 3 x 215lbs
“Lokas”: 45/56 w/ 50lbs for 3 rounds and 75lbs for 3 rounds (thanks for saving me from myself, Ben…)
1PC+3FS: 1+3 @ 225lbs
Split Jerk: 3 x 215lbs
“Lokas”: 45/56 w/ 50lbs for 3 rounds and 75lbs for 3 rounds (thanks for saving me from myself, Ben…)
Good time with the noon crew.
*Clean Complex: 150#
*Split Jerk: 135#x1
*WOD: 42 RX on the burpees/38 row for cal vs. lunges
Running at about 70% right now. Looking forward to getting back to 100% SOON!
Happy hump day! 🙂
“Clean Complex” : 125 #
“Split Jerk” : 115# x 3
Met Con: 6 Rounds 0:30/0:20
DB Burpee Pickup + DB Walking Lunges (40#);
35 Reps/45 Reps
Power clean + 3 front squats: 155
Split Jerk: 140×3
Metcon: 32 DB burpee pickups + 46 DB lunges RX
Power clean + 3 front squats: 155
Split Jerk: 140×3
Metcon: 32 DB burpee pickups + 46 DB lunges RX
Clean Complex: 150#
Split Jerk: 140#x3
MetCon: 32 DB Burpee Pickups / 45 DB Walking Lunges Rx’d
And then…. A freestanding handstand!!!!