Sam, Adam and Twitch at the Spartan race this past weekend.
WE’VE MOVED!! WE ARE NOW OPERATING AT OUR BRAND NEW FACILITY AT 90 LEONARD DRIVE!!
Strength
Strict Press (Heavy 5)
* 15 minute to build to a heavy set of 5 reps.
WOD
“Heavy Metal”
12 minute AMRAP:
10 Strict Presses (95/65#)
25 Double Unders (50 Single Unders)
10 Strict Pull-ups
25 Double Unders (50 Single Unders)
* Post rounds and reps completed to the whiteboard.
Accessory Work
1. Push Press Complex
On the 2:00 x 5 Sets:
1 Pausing Drive
1 Drive
2 Push Presses
2 second pause in the dip in the first rep.
2. Front Squat + Jerk Complex
On the 2:00 x 5 Sets:
1 Pausing Front Squat
1 Pausing Push Jerk
1 Front Squat
1 Push Jerk
3. Barbell Cycling
“Beast Builder V3”
On the Minute x 7:
7-6-5-4-3-2-1 Hang Squat Clean
1-2-3-4-5-6-7 Push Jerk
Third iteration through this complex. Aim is to increase our percentage 2-4% from last.
