Split Jerk Anyone?
All Hoodies will be Ordered and Charged tomorrow. We originally said the 15th, but the sooner the better, right!
WOD
1) 15 min to find 1RM Front Squat
2) 12 min AMRAP of:
5 Handstand Pushups
7 Strict Pull-Ups
300 Meter Run
HSPU Rx is hands on 25# plates, head on Abmat. Scale up to Abmat on a 25# plate, but no more. If more is needed, switch to a “heavy” Push Press, preferably with dumbbells. All pullups must be done strict.
Competition Training
1) Clean 4X5
Rest 10 seconds between singles. Rest 3-4 minutes between sets. Make these as heavy as you can handle, but keep your rest strictly at 10 seconds between singles.
2) Back Squat
* Set 1 – 5 reps @ 75%
* Set 2 – 3 reps @ 85%
* Set 3 – 1 rep @ 90%
* Set 4 – 1 rep @ 95%
* Set 5 – 1 rep @ 100%
* Set 6 – 2 reps @ 95%
Rest 3 minutes between sets.
3) 6 min AMRAP of:
3 Power Cleans (185/135)
6 Box Jumps (30/24)
9 Chest-to-Bar Pull-Ups
Rest exactly 4 minutes, and then . . .
4 min AMRAP of:
2 Shoulder to Overhead (185/135)
4 Burpee Over the Box (24/20)
6 Pull-Ups
Record the total number of reps for each effort.