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WOD

Wednesday, May 11 2016


WOD

Strength
Strict Press: 7x2 up to 2RM

Conditioning
For Time (15 min cap):
100M Sprint
10 Pull-Ups
1 min walking rest
100M Sprint
10 Pull-Ups
1 min walking rest
100M Sprint
10 Pull-Ups
1 min walking rest
100M Sprint
10 Pull-Ups
1 min walking rest
100M Sprint
10 Pull-Ups
1 min walking rest
100M Sprint
10 Pull-Ups

Extra

If you are doing the extra, unless otherwise stated, do your best to get the Extra in first. Especially right now, the focus is on perfect movements, and explosiveness. Being fresh is important, with that in mind. 

Press From Above

Jerk: 60/6, 70/5, 75/4, 80/3*4-6 sets as time allows

Jerk Dip, 2 sec pause in the dip: 100/2*4 sets

BS: E2MOM: 50/10, 60/10, 70/8*4 sets

On Rings for consistency - 16-18 min. Alt. EMOM
E- 4 hollow rocks + 2 candlestick rolls
O- 3 MU

After cond. -
-Max L-sit on parallettes right into...
-40 shoot throughs for time right into
-Max L-sit