Tuesday 160802

Gerome Q

Gerome Q

HERO Month has come to an end. We counted 41 athletes who completed the necessary 18 WODs to be eligible for The PROVEN prize. The prize is shown below and we need you to indicate what size you want. There is a sign up sheet on the community board with all names of those who are eligible. Please indicate your size NO LATER than WEDNESDAY at 8pm. If you don’t list your size, we will give it our best guess. We would like to commend everyone who accepted the challenge and made July a month dedicated to honoring HERO’s, past and present. If you completed the challenge and your name is not listed, please contact Sara. 

 

Sylvia’ 200 mile journey – Check our Progenex’s blog about our very own SYLVIA!!!  https://www.progenexusa.com/200-miles/

Dynamic Warm-Up – Mobility
Prepare to for..

A.
Strength:
Back Squat
3 x 5 build to a heavy third set

B.
WOD:
Complete as many reps as possible in 20 minutes of:

15 reps Clean Jerks   135, 85, 65-lb. 
Rest 1 minute
15 reps Clean Jerks   155, 105, 85-lb. 
Rest 1 minute
15 reps Clean Jerks   185, 125, 105-lb. 
Rest 1 minute
15 reps Clean Jerks   225, 145, 125-lb. 
Rest 1 minute
15 reps Clean Jerks   245, 165, 145-lb. 
Rest 1 minute
15 reps Clean Jerks   265, 185, 165-lb.

*Scale reps and weight of movement as needed for smooth mechanical progression on A and B.  Ask your coach for help.

COOL DOWN/RECOVERY:

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

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