Friday, July 15th WOD

Warm up:  Group jog followed by mobility and PVC drills

BB work:  

  1. Clean and jerk 5x1+1 at 75%

-Build then EMOM

     2.  Pause front squats 4x1+1 at 85%

Skill: Push ups

Coach will led a brief discussion and technique session.  Athletes will apply during the workout.

 

LV. A Conditioning:  For time

-100 DU (buy in)

-60 Pistols

-45 HSPU

-30 Bar Muscle ups

-100 DU’s (cash out)

Athletes may partition the reps as desired.  Only the buy-in and cash-out must remain the same.  Score is time to complete.

LV. B Conditioning:  For time

-100 DU’s (sub 250 singles)

-50 Banded pistols

-35 HSPU (sub regular push ups)

-20 Chest to bar pull ups

Athletes may partition the reps as desired.  Only the buy-in and cash-out must remain the same.  Score it time to complete.

LV. C Conditioning:  4 rounds for time

-1 Minute jump rope

-15 Air squats

-10 push ups

- 5 banded pull ups

Performed as is.  Score is total time to complete.  Athletes need to count reps during the jump rope and try and remain within 5 reps each round!