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03.08.2017

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IMG_0713Warm-up Drills
I. 2:00 Speed Rope Drills
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload of Power Cleans.

Power Clean 3-3-3-3-3

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

Push/Split Jerk 2-2-2-2-2

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WOD
5-10:00 Metabolic Conditioning

Samy Daghir

3 thoughts on “03.08.2017”

  1. “Power Cleans” 135# x 3
    “Split Jerks”: 125# x 2
    Met Con: 8:00 AMRAP
    5-10-15-20-25 Kettle Bell Swings & Ring Dips
    125 Reps 20kg

    Reply
  2. “Power Cleans” 135# x 3
    “Split Jerks”: 125# x 2
    Met Con: 8:00 AMRAP
    5-10-15-20-25 Kettle Bell Swings & Ring Dips
    125 Reps 20kg

    Reply
  3. Power Cleans: 160#x3

    Split Jerks: 170#x2

    Met Con: Round of 15 + 6 (Dips w/ purple band for ring stability – no leg in band)

    Reply

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