9.13.16

DELOAD WEEK! The goal of this week is to have fun. All WODS are the same as the class. Please join class and enjoy the community. We have plenty of time to be stressed about training. This week is not one of them. Do NOT go heavier or do more on BB cycling or strength. Also don't do any extra on top of programming. Do what's listed and enjoy your extra free time. Let's remember why started this in the first place.

Joseph

Joseph

 

BB CYCLING

1) 5X1 Paused Clean First Pull +

1 Paused Clean

(3 count pauses at knee)

Complete @80% of Max for this

complex

 

2) 5X2 Split Jerk

(with 3 count OH hold in split)

stay below 90% and concentrate

on weight being distributed evenly

in the OH split position

Complete @80% of Max double

 

Metcon:

For time:

50 box jumps, 24-inch box

25 handstand push-ups

40 box jumps, 24-inch box

20 handstand push-ups

30 box jumps, 24-inch box

15 handstand push-ups

20 box jumps, 24-inch box

10 handstand push-ups

10 box jumps, 24-inch box

5 handstand push-ups