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Wed Nov 08
Wednesday Nov 08, 2017
  • Classes
    • 6am
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    • 12pm
    • 415pm
    • 530pm
    • 645pm
    • 8pm

But, DID YOU DIE?

Strength

15min EMOM

1 Power Clean & Jerk
*building

MetCon

Death By Clean & Jerk

min1: 1 Rep
min2: 2 Reps
min3: 3 Reps, continue adding 1 rep
each min until you cannot complete the
reps in given time
min 1-4 @ 75% of 1RM
min 5-8 @ 65% of 1RM
min 9+ @ 50% of 1RM

Coaches Notes

Core-dio
Warmup
Wrists/forearms/hip/glutes
 
Wod
5 min amrap
Row 400m
8 burpees over rower
10 kB deadlifts(single leg if possible)
Rest
5 min amrap
Run 2 mins
2 lengths broad jumps
10 squats
Rest
5 min amrap
10 dB thrusters
10 calories AD
20 sit-ups
Rest
Core
2 rounds
10 box leg raises +10 sec hold
10 forward/10 backwards hollow swimmers
10 side plank reach throughs
 
Skill
Seated hold

– Eric Barber

Learn the Fundamentals!!

Posted 5 months AGO

Eric Barber

Founder & Coach

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Eric Barber

Founder & Coach