Clearly I failed at posting last night, oh well. We’re seeing some pretty good numbers put up so far. Just a word of guidance about how to finish these WODs in under an hour.
1) Move faster.
2) Stop doing your Kelly Starrett mobility clinic before each WOD. Put some weight on the bar, pull on it a few times, then go. Do your dumb foam rolling at home while you’re watching The Bachelor (like Brandon).
Don’t freak out about the percentages for the Back Squats. Some of you are on week 2 of our percentages, some of you are on week 8. Use whatever has been sent to you.
1) Take 5 reps to find a very heavy Power Jerk (aka “Push Jerk” – no misses) – rest as needed.
2) 3X3 UB Power Jerks @ 85% of heaviest rep from #1 – rest 2 minutes.
3a) 5X5 Back Squats @ 60% (deload) – rest 60 seconds.
3b) 5X2 Push Press – heaviest possible, rest 60 seconds.
4 rounds for time of:
5 UB Muscle-Ups
10 Box Jumps 36”
20 DB Push Press @ 50lbs
3X Max Effort L-Sit Hold.
Josh and Talayna doing their “Prowler” work.