November 5, 2013

THIS FRIDAY NIGHT AT RXD!

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WOD:

GOAT DAY:

EMOM 20 minutes:

Even: Your choice

Odd: Your choice

Today’s workout is like nothing we have done before, because you get to decide what to do.  We want you to pick two movements that you SUCK AT.  No seriously, two movements that you are terrible at.  With your coaches help you will decide on a rep scheme and then we will have an EMOM workout.

REMEMBER YOU CAN ONLY GET BETTER AT THESE MOVEMENTS BY PRACTICING THEM.

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Supplemental Performance Training:

Block Clean Pull + Clean

(Bar on box @ below knee)

2 sets x 2 reps @75%

2 sets x 2 reps @80%

Do not link reps!

Perform pull and clean per rep.

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Split Jerk

3@70%

3@75%

2 sets of 2 reps @80%

3 sets of 2 reps @85%

(Single reps, preferably using block)