May 11, 2015

Tuesday 15.05.12

Warm Up
- Burgener Warmup

- 2-2-2-2-2
- Clean (touch and go)

Main WOD

A) 5 Rounds for time

- 20 DU
- 10 T2B
- 5 burpee broad jumps

B) EMOM 6 min

- 5 strict HSPU

Post loads and results to

Coach's Notes. Normal start times of 0545, 0630, and 0800. Warm up prior and be ready to 3, 2, 1...Go!

Another three-parter for today’s WOD.

Touch-and-go cleans. Use a weight that you know you can clean twice. The sets are designed so you can build, so don’t try to do your 2RM right out of the gate.

Main WOD A
A very quick metcon of double-unders, toes-to-bar, and Burpee broad jumps. Scale the DU at 3:1, scale the T2B to knees to elbows or hanging leg raises. Go for max distance on each burpee broad jump!

Main WOD B
A six minute EMOM of STRICT handstand pushups. No kipping allowed today! Scale range of motion by stacking abmats under your head, then scale to the box HSPU method.


Chuck Lawrence said...

205/6:04 Rx

Sean Carmody said...

205/215x1; 6:16 Rx

Cedric Burden said...

145/7:47 Rx

Cedric Burden said...
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