August 4, 2016

Thursday

ANNOUNCEMENT: 


RX PROGRAM

WARM UP:

Musical Med Balls

STRENGTH:

10 min EMOM

1-5 2 pause push jerk (2 sec pause at dip and finish) +2 split jerks (2 sec pause at finish)

6-10 1 push jerk + split jerk (2 sec pause at finish)

*working driving thru the legs and stabilizing the finish position

Working up in weight.

METCON:

Rx-7 min cap

5 RFT

10 Wall Balls 20/14

7 T2B

5 HSPUs

ACCESSORY:

ROMWOD


MODWOD PROGRAM

WARM UP:

Musical Med Balls

STRENGTH:

10 min EMOM

1-5 2 pause push jerk (2 sec pause at dip and finish) +2 split jerks (2 sec pause at finish)

6-10 1 push jerk + split jerk (2 sec pause at finish)

*working driving thru the legs and stabilizing the finish position

Working up in weight.

METCON:

4 RFT

10 Wall Balls 14/10

10 Knees 2 elbows/laying T2B

10 Box HSPUs

ACCESSORY:

ROMWOD

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