ANNOUNCEMENTS:
– We will be closed for Labor Day, Monday September 4th.
– Our September on-ramp begins Tuesday Sept 5th at 6pm. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2 rounds of
5 x Pull-ups
5 x Press
5 x Push Press
5 x Push/Split Jerk
III. Mobility
Impact/Focus: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 3-3-3-3-3
Notes: Compare scores to 05.04.2017.
Post scores to comments.
“Blackjack AMRAP IV”
Complete as many rounds/reps as possible in 12:00 of
9 x Pull-ups
15 x Wallball (20/14)
21 x Double unders
Post rounds/reps completed to comments.
Split Jerk: 225#.
“Blackjack AMRAP IV”: 8 Rx.
Push Jerk: 95×3 (100×2) PR for both weights!
Blackjack AMRAP IV: 4+10 Rx
Split Jerk: 160# x3
“Blackjack AMRAP IV”: 5 + 1 Rx’d