“Remember What You Did The 1st Week?!?!”

Posted: August 10, 2016 in Uncategorized

1st Week Of The Strength Cycle… We Established A “True To Date” “Ground To Shoulder” To “Shoulder To OverHead”…

And We Said… “Remember The Weight & Movements!!!”

Did You???

I Hope So!!!

Was It A Power Clean??? Was It A Clean??? Was It A Push Jerk??? Was It A Split Jerk???

ALRIGHT… HERE WE GO!!!

Strength…

You Will Have 30 Mins To Perform 15 Complexes:

Using 70% Of Week 1’s Heaviest “Ground To Shoulder + Shoulder To OverHead”

15 Complexes Of:

1 Ground To Shoulder + 1 Hang To Shoulder + 1 Front Squat + 1 Shoulder To OverHead

OR…

2 Hang To Shoulder + 1 Front + 1 Shoulder To OverHead

MAKE SENSE?!?!?!

THEN…

MetCon…

For A Total Of 3 Cycles:

1 Cycle Consists Of:

45 Seconds: Max Step Ups (Rx’d: M-24″/F-20″)

Rest For 15 Seconds

45 Seconds: Max Box Jumps

Rest For 15 Seconds

45 Seconds Max Burpees

Rest For 15 Seconds

45 Seconds Max Burpee Box Jumps

Rest For 15 Seconds & Repeat…

You Will Have 4 Scores… Total Step Ups/Total Box Jumps/Total Burpees/Total Burpee Box Jumps

PLEASE CLEAN UP ALL YOUR “ART WORK”!!!

3…2…1..GO!!!

Mando

8.9.2016 WOD & Scores…

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