warm up
5mins of rope climb mechanics & practice
2 rounds of:
ghd sit ups x 10
ghd back extensions x 10
cfjax burpees x 10
pvc burgener warm up x 10
pvc hang power clean & jerk x 10
pvc hang squat clean & split jerk x 10
workout
clean & jerk
5-4-3-2-1
post 1RM
utilize base or split jerk
must be a true jerk; no presses
5min rest
2 rounds for time:
rope climbs x 5
ring dips x 15
5mins of rope climb mechanics & practice
2 rounds of:
ghd sit ups x 10
ghd back extensions x 10
cfjax burpees x 10
pvc burgener warm up x 10
pvc hang power clean & jerk x 10
pvc hang squat clean & split jerk x 10
workout
clean & jerk
5-4-3-2-1
post 1RM
utilize base or split jerk
must be a true jerk; no presses
5min rest
2 rounds for time:
rope climbs x 5
ring dips x 15
4 comments:
Thanks for a great two days. You guys are awesome and live up to your legacy!
Scott
todd. 220bw. 245#
lisa. 110bw. 85# / 2:04
eric. 246bw. 185# / 3:17
matt m. 177bw. 185# / 4:47
travis. 206bw. 115# / 3:05
caleb. 150bw. 185# / 1:54
scott (cf daytona). 185bw. 165# / 3:30
jv. 116bw. 165# / 2:33
samantha. 137bw. 65# / 9:30
scott e. 175bw. 105# / 4:39
one-2. 178bw. 155# / 3:55
brannon. 180bw. 135# / 4:27
jarret. 180bw. 205# / 3:24
josh c. 198bw. 205# / 4:52
jenn. 119bw. 85# / 3:46
lorena. 128bw. 80# / 3:59
dr j. 180bw. 250#pr / 2:11
russ. 158bw. 225#
bou.180bw.193.5# (86kg)
Rob.205bw.199# (88,5kg)
10 Pullups, 15 Ring dips x 2 rounds
Rob.1:37
Bou.1:44
I can only say Impressive!
You guys are really kicken a§§!
Now that we have bumpers's / new place, it's only a matter of time before we get up there.
Nobody care about the floor anymore!
Happy 4th of July!
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