ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!
Warm-up Drills
I. Run 400.
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.
Push/Split Jerk 5-5-5-5-5 (75% 1RM)
Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.
Post loads to comments.
Impact/Focus #2: GHD/Push-up EMOTM
Complete the following workload every minute on the minute for 12:00.
Odd: 15 x GHD Sit-ups
Even: 12 x Plyo Push-ups
Post reps completed to comments.
ROMWOD
“Take It Down”
Push Jerk: 70#
GHD/Push-up EMOTM: Rx-ish
Split Jerk: 175#.
GHD/Push-up EMOTM: ✔️.
ROMWOD: Took it down.
Split Jerk: 135#x5
GHD/Push-Up EMOTM: modified push-ups (ankles on black bands and hands on 25# plates)