The Habitat Build Day is this Saturday (Jan 31)! Please RSVP on Facebook so we know how many will be there, and feel free to bring others along if you want. Thanks!
STRENGTH
3 Sets:
Clean (full squat) + Push Press + Push Jerk + Split Jerk
Notes: Focus on technique – choose a weight that is challenging but allows you to get through the complex with solid form each set. Add weight each set as possible.
WOD
Level 1
AMRAP 7:
- Goblet Squat x 10
- Dumbbell Push Press x 10
- Jump Rope Single x 40
Notes: Can also do hang clean + front squat with barbell for L1 – choose challenging weight
Level 2
AMRAP 7:
- Squat Clean (95/65) x 10
- Shoulder to Overhead (95/65) x 10
- Double Under x 20
135#, 2+6 (65# Squat Clean, 95# shoulder 2 OH, myDU 10-15)
175#
4 + 2
Complex: 75, 85, 95
WOD: 3 + 5 Rx
105,115,125
4+3rx
95
3+13 rx
complex: 95
WOD: Only 2+2 RX but I did all the DU!
Clean complex: 135
WOD: 3+3
185
4 in 7:03 ish
55, 85, 95 (didn’t really finish the split at 95#)
(cleans up to 115#)
105, 115, 120#
2+15 @95#
Hamstrings were totally, gassed… S2O didn’t have enough drive