Good Work On Those OverHead Squats!!!
Keep ‘Em That Way As The Cycle Continues…
Now… Split Jerks…
Long Split…
Wide Split…
Chest Upright…
If You Throw Your Left Leg Forward… Here’s A Clock To Kinda Give You An Idea Of How Wide You Should Be Landing…
Ideally… I Would Love If I Could Get The Small Hand Pointing Right At The 11 And Keep The Big Hand Right At The 5…
If You Throw Your Right Leg Forward… Here’s Another Clock To Kinda Give You An Idea Of How Wide You Should Be Landing…
Ideally… I Would Love If I Could Get The Small Hand Pointing Right At The 1 And Keep The Big Hand Right At The 7…
The “1” & The “11”… Think Of Them As A Guide… There Could Be Some Wiggle Room…
But Either Foot Going Forward… Left Or Right… You Don’t Want The Small Hand Too Close To The “12”…
Same Idea For The Back Leg… Whether It’s Your Right Leg Or Left Leg Going Back… You Don’t Want The Big Hand Too Close To The “6”…
And You Gotta PUNCH!!!
As Soon As Those Feet Hit The Ground Your Arms Should Be Completely Locked Out…
No Press Outs!!!
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ALRIGHT… HERE WE GO!!!
Strength…
Split Jerks
5 Sets X 5 Reps @ 50% of your 1 Rep Max
You Drop It… You Clean It…
————————————————————–
MetCon…
For Time…
45 Cal Row
9 Hang Power Clean & “STOHs” (Rx’d: M-155lbs/F-105…)
15 Hand Release Push Ups
21 Anchored Strict AbMat Sit Ups
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30 Cal Row
6 Hang Power Clean & “STOHs”
9 Hand Release Push Ups
15 Anchored Strict AbMat Sit Ups
————————————————
15 Cal Row
3 Hang Power Clean & “STOHs”
5 Hand Release Push Ups
7 Anchored Strict AbMat Sit Ups
Straight Shot Run…TIME!!!
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3…2…1…GO!!!
Mando
10.9.2023 WOD & Scores…
RainCrossStrengthandConditioning 