Friday 081415

Friday 081415

WORKOUT OF THE DAY

LOWER DE

4x12 Front Rack Walking Lunges

4x12/leg single leg banded hip bridges (scale without band)

CONDITIONING- PARTNER WOD

6 RDS EACH

3 HSPU

12 OHS 75/55

Partner Rows until work is complete

Score is Meters rowed


 

RECIPE

Because "Cake Pops" that's why. Elana's Pantry.

 

 

**COMPETITION CLASS**

A.
Every minute, on the minute, for 10 minutes:
Jerk x 2 reps @ 70-85%

Mark your feet and set your goal to be perfect with your footwork and mechanics for each jerk.

B.
Every 3 minutes, for 15 minutes (5 sets) for times:
15/10 Calories of Assault Bike
4 Power Cleans @ 70% of 1-RM Clean & Jerk
4 Front Squats
4 Shoulder to Overhead

Finish each set as quickly as possible and note times for each.

C.
Ten sets of:
Back Squat
*Set 1 – 5 reps @ 60% of 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 80%
*Set 5 – 3 reps @ 85%
*Set 6 – 2 reps @ 90%
*Set 7 – 7 reps @ 75%
*Set 8 – 7 reps @ 75%
*Set 9 – 7 reps @ 75%
*Set 10 – 7 reps @ 75%
Rest exactly 2 minutes between sets.

Set a clock…this should not take more than 30 minutes.

D.
Complete as many rounds and reps as possible in 8 minutes of:
8 Strict Handstand Push-Ups
8 Burpees



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