29 Jun WOD- Monday, June 30

Posted at 20:02h in WOD by

If you survived Pride, welcome back and happy pride! Now let’s lift some weights!

WOD Prep with Yasmen- How to prepare your body for the WOD:

    1. T-spine smash
    2. Overhead Tissue Smash

    Strength: Clean and Jerk

      Drills- 12 min- 3×2 HSC+Jerk @ light
      4×1 SC+Jerk @ working toward 1st attempt weight

      Find 1 RM C&J Olympic Rules
      3 attempts (7 min)

    WOD: “Pipe Dreams”

      6 min Increasing Ladder 2,4,6,8…
      Shoulder to Overhead
      Pull-Ups
      2 min Rest
      6 min Cap
      start where left of and go in exact reverse. Try to complete the same amount of work in 6 min

      Lv1: 50%/ Banded Strict
      Lv2: 55%/ Banded Strict
      Lv3: 60%/ Kipping no band
      Lv4: 65%/C2B

      *Percentages based on what was est in previous max test

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