– Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends!
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Spider Lunge
10 x Scorpion Stretch
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 3-3-3-2-2-2
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Impact/Focus #2: Barbell Row/TTB EMOTM
Every minute on the minute for a total of 12 minutes the athlete completes the following movements/workload assignments:
Odd Minutes: 3 x Barbell Row
Even Minutes: 10 x Toes-2-Bar
Notes: there are two movements, Barbell Row and Toes-2-Bar , which are assigned to odd and even numbered minutes respectively. Athletes should attempt to increase weight for Barbell Row to a challenging threshold without compromising proper technique and strict movement execution.
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5-10:00 Metabolic Conditioning
4 thoughts on “09.28.2016”
“Split Jerk” : 135# x 2
“Barbell Row/T-2-B EOMOTM” : 95#
“Met Con” : 4 RFT :- 15 GHD/20 Wall Ball 8:43 Rx
Push Jerk: 75×2 (80×1.5)
Barbell row/K2E EMOTM: 75#
Metcon: 10:30 RX
Metcon: 7:46 Rx.
Split Jerk: 165#x2 (Old 1RM…PR), 170#x1 PR! (Tried twice, got the first jerk but failed the second. Second attempt was so close!)
Barbell Row/T2B: 105# Row
MetCon: 4 rounds – 15 GHD / 20 Wall Ball