“Complexes & Penalties…”

Posted: April 24, 2018 in Uncategorized

 

***Last Minute Change… NO 7:30PM CLASS FOR THE REST OF THE WEEK!!!***

Gettin’ Stuff Ready For Next Week While There’s Still Light Outside…

Lots Of Percentages Today…

Lots Of Complexes Today…

Barbell & gymNastic Complexes…

Could Be A Few Penalties…

Hang On Tight!!!

**************************************************

ALRIGHT… HERE WE GO!!!

WarmUp/Strength…

20 “Un-Broken” Strict Presses @ 10lbs Less Than Your 5 Rep Max

—————————————————–

Strength/MetCon…

***Barbell… Based Off Your 5 Rep Max Push Jerk… Weight Goes DOWN Every Round… 3 Deadlift Penalty For Breaking On The “STOHs”…***

***Pull Up +Toes To Bar… ADV/Rx’d/Sx’d: M&F… MOD: C.C.***

***Hanging Knee Raises… ADV/Rx’d/Sx’d: M&F… MOD: C.C… All With A 3 Burpee Penalty For Breaking Before 15 Reps…***

 25 Min TIME CAP!!!

—————————————————–

For Time:

1 Power Clean + 1 Jerk @ Your 5 Rep Max

1 Pull Up + 1 Toes To Bar

15 Hanging Knee Raises

100 Meter Run

—————————————————–

1 Power Clean + 2 Jerks @ 95% Of Your 5RM

1 Pull Up + 1 Toes To Bar x 2

15 Hanging Knee Raises

200 Meter Run

—————————————————–

1 Power Clean + 3 Jerks @ 90% Of Your 5RM

1 Pull Up + 1 Toes To Bar x 3

15 Hanging Knee Raises

300 Meter Run

—————————————————–

1 Power Clean + 4 Jerks @ 85% Of Your 5RM

1 Pull Up + 1 Toes To Bar x 4

15 Hanging Knee Raises

400 Meter Run

—————————————————–

1 Power Clean + 5 Jerks @ 80% Of Your 5RM

1 Pull Up + 1 Toes To Bar x 5

15 Hanging Knee Raises

500 Meter Row (You Only Row Once…)

Then Back Up Starting With 15 Hanging Knee Raises… 1 Pull Up + 1 Toes To Bar x 5… 1 Power Clean + 5 Jerks… 400 Meter Run… Etc… Etc… Etc… 

TIME After 1 Power Clean + 1 Jerk @ Your 5 Rep Max!!!

**************************************************

3…2…1…GO!!!

Mando

Image result for HANG ON TIGHT QUOTES

4.23.2018 WOD & Scores…

No automatic alt text available.

No automatic alt text available.
No automatic alt text available.

 

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s