Warm-up Drills
I. 2-4 Indoor Run Orientation Laps
II. 3 Rounds for quality of
10-8-6 x Chin-ups (Deadhang)
10-8-6 x Push-ups (CFGS)
10-8-6 x Air Squats (Wall Therapy)
III. Mobility
Impact/Focus: Push or Split Jerk 3-2-2-1-1-1RM
Warm-up with 3 sets of 3 reps each before working through the following sets/reps of Push or Split Jerk. Weights should increase each set until a one repetition maximum has been established.
Push or Split Jerk 3-2-2-1-1-1RM
Post sets/reps/loads to comments.
“Farewell Kaleigh”
Complete 4 Rounds for time of
Run 150m
6 x Power Cleans (155/110lbs)
12 x Box Jumps (30/24”)
18 x Toes-2-Bar
Notes: There will be an 18:00 cutoff time on today’s WOD.
Post scores to comments.
Push Jerk 215 x 1
Farewell Kaleigh 3 + 150 + 2 18:00 cap @155#
“Split Jerk”: 140 PR! (I think)
“Farewell Kaleigh” : 7:50 @ 115#/24″/T2B
Good Luck Kaleigh!!
oops…omitted a digit
“Farewell Kaleigh” 17:50 Duh!