Wednesday 150506

Rich D….The Gentle Giant

 “Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.” – Dale Carnegie

Dynamic Warm-Up-Mobility
Prepare for..

WOD: “Holleyman”
30 rounds for time of:
5 Wall ball shots 20/14, 14/10, 10/8
3 Handstand push-ups
1 Power Clean 225/135, 205/115, 185/95
*BENCH MARK!!!!!!! 

Cool Down

Competitors or athletes wanting to improve your Fitness level:
Rest 10 minutes after Holleyman or perform Jerk later in day or night.
Jerk
*Set 1 – 3 reps @ 60%
*Set 2 – 2 reps @ 70%
*Set 3 – 2 reps @ 80%
*Sets 4-8 – 1 rep @ 90+%
Rest as needed

 

Leave a Reply