“Hey Bryan, when’s the last time you practiced your Split Jerk before today?”
“Never. This is my first time.”
Wow! Great form from one of our newer athletes!
Deadlift (15 minutes to build to heavy 3RM of Deadlift)
This is not necessarily meant to be a lifetime 3RM Deadlift. Reps should be “touch-and-go”, and mechanics should remain strong.
Deadlift x 15 reps (using 75% of today’s heavy triple)
Hand-Release Push-Ups x 30 reps
Run 800 Meters
Deadlift x 10 reps
Hand-Release Push-Ups x 20 reps
Run 400 Meters
Deadlift x 5 reps
Hand-Release Push-Ups x 10 reps
Run 200 Meters
Deadlift sets are not designed to be unbroken. Move the weight safely.
800m Run = 2 x 400m laps
Weight used in WOD can be tracked in “Comments” section
30-Day Ab Challenge:
25 Leg Raises
35 Second Plank Hold