3rd Workout of the Day. To be young again… Love seeing these guys work so hard!
WOD
Strength
3 Sets of:
Strict Press for Max Unbroken Reps @50% of 1RM
Rest 60 seconds
1 Rope Climb
Rest 60 Seconds
If you can’t complete rope climbs do:
1-2 rope climbs from floor to standing position + 3-5 knees to elbows
Conditioning
5 Rounds for Time:
6 Hang Power Clean (135/95 | R+ 185/125)
8 Renegade Row (5 e/arm 45+/25+)
10 DB Weighted Lunges (5 e/leg)
Rest Exactly 60 Seconds
The rest is never optional, if you don’t feel like you need it, go faster.
Extra
Power Jerk + Split Jerk: Every 60 sec x 8 min: 1+1 increasing every set to heavy set for complex
Back Squat: Every 60 sec: 60/2, 70/2, 80/2, 85/2*6 sets
Accumulate 2:00 min couch stretch each leg
4-6 sets as able – steady pace
– 4 alt. eccentric pistols (weighted as able)
– 6-10 explosive plyo pushup (hold hollow pos. throughout!)
– 1-4 strict MU as able