October 31, 2013

HAPPY HALLOWEEN RXD

 
THIS VIDEO IS NOT FOR THE FAINT OF HEART.  DEFINITELY RATED R.  NO KIDS PLEASE.

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Halloween Class Schedule:

Today is a normal class schedule.  No changes.

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WOD:

Five rounds for time of:

5 Strict Pull-ups*

10 KB Push Press (44/26)
15 Box Jump Overs

400m Run

*Performance: 5/3 Bar Muscle-ups & KB (53/35)

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Supplemental Performance Training:

Block Clean Pull + Clean

(Barbell on box, the barbell should be @ mid thigh)

3 sets x 2 reps @70%

2 sets x 2 reps @75%

Do not link reps!

Perform pull and clean per rep.

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Split Jerk

3@60%

3@65%

2@70%

2@75%

2@80%

(These are singe reps., preferably using the jerk boxes)