WEDNESDAY, OCTOBER 24TH 2018

Home / WOD / WEDNESDAY, OCTOBER 24TH 2018
Ryan Barlow | October 23, 2018 | no comments |

A) STRENGTH/POWER

Strict Press (Week 2 of 4)
Complete a few warm up sets, and then:

3 Reps @ 70%
3 Reps @ 80%
Max Reps @ 90%

*In between sets, complete a set of 20 Russian twists with the heaviest DB possible. Keep you feet elevated the whole time. If you fail before 20, get a lighter DB and try again next round! Remember strict press has ZERO knee bending.

Input Reps at 90% for the scoreboard.

B) METCON

“Grace” (6min. Time Cap)
For Time:

30 Clean and Jerks (135/95)

S1/MRx: (105/75)
S2/MS: (75/55)

*Spend some time getting warmed up for this one. Coaches demo how to cycle together reps of Power Clean + Push Jerk quickly and effectively. Once everyone is ready, this is a race to the finish!
*This workout is meant to be FAST-PACED and mentally demanding. Your brain will want to drop the bar before your body needs to. Choose a weight where you are confident you can finish the workout in less than 4-5 minutes, then push to try and finish in under 2 or 3!
*Good luck and have fun – Let’s see what you got Wildcat Family!

Add comment

Leave a Reply

Your email address will not be published. Required fields are marked *

error: Content is protected !!