Wednesday 4-17-19

776195B7-8427-4074-B70C-3A96716A2AFF

A HAPPY BIRTHDAY SHOUT OUT TO KARA,  HOPE YOUR DAY IS AS BEAUTIFUL AS YOU!!!!!!!!  May all your dreams and wishes come true ♥️you deserve it!!!!

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Warm up

5 rounds

:50 sec easy

:10 sec Hard

LUNGE FLOW

5 X ( R&L=1)

 

Then
3 hang clean high pulls
3 hang muscle cleans + 3 strict presses
3 tempo front squats, tempo 53X1+ 3 push presses
3 hang power cleans to front squat (receive each rep a little deeper, pause 2 seconds in receiving position)
3 clean pull unders + 3 push jerks
3 hang (squat) cleans + 3 split jerks

STRENGTH

Clean and jerk
Wave #1 (3 sets)– 2s (doubles) from 70 to 80%, Go every 60 to 90-seconds
Wave #2(3sets) – 2s (doubles) from 75 to 85%, Go every 60 to 90-seconds
Wave #3 (3sets)– 1s (singles) from 80 to 90%, EMOM

Notes.
– Recover for 2 to 3-minutes between waves
– Three (3) waves, drop back by 5% (or so) to start each subsequent wave

WOD PREP

2 rounds

5 wallballs

5 KBS

5 K2E

 

WOD

5-minute AMRAP
15 Wall ball @ 9/6kg (20/14bs)
12 KB swing @ 24/16kg (53/35lbs)
9 Toes to bar

3 min Rest

5-minute AMRAP
15 Wall ball (20/14bs)
12 KB swing @ 24/16kg (53/35lbs)
9 Toes to bar

 

 

 

 

POST WOD

A. Single bar strength complex, Complete 3 rounds with minimal (or no) rest between movements (VIDEO)
A1. Strict leg lifts (3-5 reps)
A2. Lift to inverted hang (straight or bent legs) (10-15 seconds)
A3. Ice cream makers (3-5 reps)
A4. L-hang windshield wipers (3-5 reps each side)

Rest for 90-seconds before next round

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