Strength:  Strict Press

  • Vets:  3 x 5 @ 80% of 1 RM
  • New:  5 x 5 @ 1 consistant weight which allows proper position

W.O.D  for time complete

  • 30-20-10:  Pistols
  • 15-10-5:  Deficit or Strict HSPU

*In between each segment i.e. 30/15, 20/10, 10/5 you must do 2 Consecutive Rope Climbs or 1 legless rope climb

*Scaling for new people will be listed on the whiteboard, Limited options tomorrow

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OLY Group:

  • Back Squat:  1Rm + 25# * 64%  3 x 3
  • Bear Complex:  1 Power Clean + 1 Front Squat + 1 Push Jerk to back shoulder + 1 Back Squat + 1 behind neck Push Jerk (work your way to a heavy double without putting the bar down between reps.
  • Clean Grip Deadlift:  85%  3 x 5
  • CORE Movement:  Athlete's choice x 50 reps (different from Tues)

 

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