This is a long endurance workout which means reduced intensity.
The mile run is your warmup. Stay around 60% – 70% of max output. If you are doing the full workout, especially with a vest, expect times approaching 40-60min and pace accordingly.
You guys should have a good idea of where you are from the last 4 Monday WoD’s.
You guys that are scared…..don’t be. It’s just long.
Pay attention to your temperature if you are vested. Keep some water going in and some cool water for your head and neck.
Remember this is a memorial WoD. Slow down. Think about those real heroes that have made that ultimate sacrifice. This is in their honor.
300 Air Squats
If you have a 20# vest or body armor, wear it.
2) Seated Box Jumps: 3 x 5. Rest 60s.
100 Meter Run
10 Power Snatch (95, 65)
10 Overhead Squats (95, 65)
Run DOES NOT COUNT
just must be done
*CFBB 100m = to the street and back
**1 round = 20
RxPlus is 135/95, but only if you can maintain no more than 1 break on OHS sets
Looking for sub 10:00 minutes today so choose your loads accordingly.
These are not difficult movements but you are going to find out really quickly if your hip drive is inadequate.
If you read the last blog:
or watched the Part 2 video:
this stuff definitely applies today.
One of the movements in discussed in the video, see if you can identify the “moment” in the movements today.
26 May 2016
Spend 5:00 warming up/practicing then
ODD: 30s of Pistol Practice
EVEN: 1 TGU each side, AHAP”
10:00 of getting your heart-rates up before hitting this.
Russian Swings 53/35
Goblet Squats 53/35
RxPlus is 70/53
Today’s emphasis is really to go back through the Jerk techniques we worked on a few weeks ago.
If it ain’t tight it ain’t right.
Do not go into loads where you are forced into pressing the weight or you are retarding your progress.
For the conditioning, I gave you breaks, so don’t add your own.
UNBROKEN is the goal.
Jerk (any style) (1)
Work up to a heavy set of 1. Resting only 90s between sets.
Bent-over BB Rows (8-8-8)
60s rest between sets, use the same weight across
“Explosions in the Sky”
5 Rounds, Rest 1:00 between Rounds
15 Box Jumps (24, 20)
12 S20H (115, 75)
RxPlus is UNBROKEN