ANNOUNCEMENTS
– Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Power Clean
5 x Press
5 x Push Press
III. Mobility
Impact/Focus: Clean Complex
Warm up as needed (3 sets x 3 reps) before working to establish a maximum effort for the following complex.
Power Clean + Hang Power Clean
Post loads to comments.
“Open WOD 13.2”
Complete as many rounds/reps as possible in 10:00 of
5 x Shoulder-2-Overhead (115/75)
10 x Deadlift (115/75)
15 x Box Jumps (24/20)
Post rounds/reps completed to comments.
“Clean Complex” 135# (145# PC; fail HPC)
“Open WOD 13.2″ : 5 Rounds +8 = 158 PR by 3
Masters (95#/20”)
Clean Complex: 145#
13.2: 6 + 2 RX, PR by 17 reps 🙂
Clean Complex: 150# (155# PC/fail HPC x3 attempts… kept going into the squat)
“Open WOD 13.2”: 5+16 Rx’d