WOD / Friday, August 31

Mobility 

5 Sampson Stretch/Leg

WOD

For time: 
1 round of: 
18 Toes-to-Bar 
15 Handstand Push-ups 
12 Power Clean & Jerks, 135lbs/95lbs
+
2 rounds of: 
12 Toes-to-Bar 
9 Handstand Push-ups 
6 Power Clean & Jerks, 155lbs/105lbs 
+
3 rounds of: 
9 Toes-to-Bar
6 Handstand Push-ups
3 Power Clean & Jerks, 175lbs/115lbs

Beach Muscles
3 sets of: 
1:00 Barbell Curls 
1:00 Diamond Push-ups
1:00 Weighted DB Sit-ups

Competitors

1. Power Clean & Jerk: Build to a heavy double (touch and go)
2. WOD 
155lbs/105lbs, 185lbs/135lbs, 225lbs/155lbs 
3. Aerobic 
EMOM x 20:00 of: 
Odd - Max rep Double-unders 
Even - 200m Run 
4. Gymnastics 
3 sets of: 
50ft HS Walk 
10 L Pull-ups 
5 Wall Climbs 
Rest 2:00

Powerlifting (10:00am)

A. 1 @ 1/4 Front Squats: 3 sets x 5 reps @ 65-70%
B1. Single-Leg Good Mornings: 3 sets x 10-12 reps
B2. GHD Twists: 3 sets x 30 reps 
C. Tabata Jumping Barbell Squats

Rocco Di Jerlando