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01.27.2016

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FullSizeRender-23Thank you to the group of athletes that made it on short notice Sunday to participate in the Hero WOD “Miles”.

ANNOUNCEMENTS:
– Kickoff 2016 Party will be held Saturday Feb 6th. Please sign up at the gym so we can get a headcount!
– Our February On-Ramp course starts Tuesday Feb 2nd @ 6:00pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 9 Fundaments x 5 reps each
– Air Squat, Front Squat, OH Squat
– Press, Push Press, Push Jerk
– Deadlift, SDHP, Medicine Ball Clean
III. Mobility

Impact/Focus #1: Clean Complex
After review, warm up as needed before working to the heaviest weight possible in the following complex.

1 x Power Clean + 3 x Front Squat

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload of Push/Split Jerk.

Push/Split Jerk 3-3-3-3-3

Post loads to comments.

WOD
5-10:00 Metabolic Conditioning

Samy Daghir

8 thoughts on “01.27.2016”

  1. 1PC+3FS: 1+3 @ 225lbs
    Split Jerk: 3 x 215lbs
    “Lokas”: 45/56 w/ 50lbs for 3 rounds and 75lbs for 3 rounds (thanks for saving me from myself, Ben…)

    Reply
  2. 1PC+3FS: 1+3 @ 225lbs
    Split Jerk: 3 x 215lbs
    “Lokas”: 45/56 w/ 50lbs for 3 rounds and 75lbs for 3 rounds (thanks for saving me from myself, Ben…)

    Reply
  3. Good time with the noon crew.
    *Clean Complex: 150#
    *Split Jerk: 135#x1
    *WOD: 42 RX on the burpees/38 row for cal vs. lunges
    Running at about 70% right now. Looking forward to getting back to 100% SOON!

    Happy hump day! 🙂

    Reply
  4. “Clean Complex” : 125 #
    “Split Jerk” : 115# x 3
    Met Con: 6 Rounds 0:30/0:20
    DB Burpee Pickup + DB Walking Lunges (40#);
    35 Reps/45 Reps

    Reply
  5. Clean Complex: 150#
    Split Jerk: 140#x3
    MetCon: 32 DB Burpee Pickups / 45 DB Walking Lunges Rx’d
    And then…. A freestanding handstand!!!!

    Reply

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