a)Squat Clean (2/2/2/2/2 all sets at or above 85% of 1 rm) B)Push Jerk (2/2/2/2/2 all sets at or above 85%) If you don’t have a 1RM push jerk the. Pick a weight that is a challenge for all sets... meaning if you can do it 3-4 times then go up in weight be fore you start your working sets
U will have the whole class for the SWOD... if you finish early which u shouldn’t but if you do...
WOD- AMRAP 200m farmer carry holding two 70/53# kbs until class is over 1 completed round is 1 completed 200m farmer carry
Hero wod Wednesday!! 40 min cap Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155# In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004 To learn more about Holleyman click here
SWOD- Squat Clean (4/4/4/4/4 ) 30 min... all 5 sets at or above 70%
Partner WOD- 15 min AMRAP 20 medball sit ups 20/14# pass ball back and forth 20 thrusters 95/65 masters 75/35 - split reps as needed 20 cal row- share work as needed with partner 1 farmers carry with two kbs 70/53# to fence and back ... both go to fence and back split the carry as needed