WOD / Tuesday, August 21

Post WOD....

Mobility 

1:00 Straddle 

Strength/ Skill

Every 1:30 x 5 sets:

2 Hang Power Cleans + 1 Jerk; start @ 70-75% and build 

Rest, then...

8 rounds for time of: 

7 Hang Power Cleans, 135lbs/95lbs

6 Handstand Push-ups

5 Box Jump Overs, 30”/24”

4 Shoulder-to-Overhead, 135lbs/95lbs 

Competitors 

1. Strength/Skill

2. WOD 

165lbs/115lbs 

Strict HSPU preferred 

3. Aerobic 

2 sets of: 6 x 350m Row; Rest 1:00. Rest 4:00 between sets.

4. Gymnastics 

3 sets of: 

18 Ring Rows 

12 Kipping Pull-ups 

6 Strict Pull-ups 

Rest 2:00

CFLV Weightlifting

1. Behind the Neck Jerk

Work up to a 5RM then do 90% of 5RM for 5 Reps x 2 Sets

2. Belt Squats

10 Reps x 5 Sets

3A. Barbell Shrugs

10 Reps x 5 Sets

3B. Dumbbell Rows

10 Reps x 5 Sets

Rocco Di Jerlando