No… Not A “Squat Jerk”…
Damn… That Looks Pretty!!!
But A Front Squat… Into A Jerk… Or Any “Shoulder To OverHead” Of Your Choice…
***This Video Shows A 4 Lift Complex Of 3 Front Squats + 1 Jerk… Not What We’re Doing Today…***
I Know I Keep Putting This Up & You’re Probably Sick Of Seeing It… I Just Don’t Want Anybody Showing Up To The Station When There Is Not A Class Scheduled…
Monday-Wednesday… Business As Usual…
***TODAY… (MONDAY) WE’RE DEADLIFTING… ADDING 10LBS TO LAST WEEK’S WEIGHT… HAVE YOUR NUMBERS READY… ALSO… HAVE YOUR “JUMPS” READY… WE’LL BE TAKING 3-4 JUMPS…***
Thursday-Saturday… One Session @ 9AM…
***PLEASE SIGN UP FOR THE 8:15AM SESSION ON THURSDAY & FRIDAY… I WILL OPEN UP THE CLASS TO EVERYONE AFTER WEDNESDAY’S 8:15AM IS DONE…***
******************************************************************************
ALRIGHT… HERE WE GO!!!
Strength…
From The Rack…
You Will Have 12 Mins To Establish Your Heaviest 2 Lift Complex:
1 Front Squat + 1 “Shoulder To OverHead”
MetCon…
***Back Squats… Rx’d: M-95lbs/F-65lbs…NOBODY GOES HEAVIER!!! Burpee Progresson Penalty Every Time You Rack The BarBell!!!***
***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8Ft.***
20 Min TIME CAP!!!
———————————————————————
For Time:
60 Back Squats
15 Push Ups
15 Wall Ball Shots
—————————-
45 Back Squats
15 Push Ups
15 Wall Ball Shots
—————————-
30 Back Squats
15 Push Ups
15 Wall Ball Shots
—————————-
15 Back Squats
15 Push Ups
15 Wall Ball Shots…
1 Pump Run… TIME!!!
******************************************************************************
3…2…1…GO!!!
Mando
11.19.2018 WOD & Scores…
RainCrossStrengthandConditioning 