Strength – “Wk 5”
2 Position Clean + Split Jerk
—Hang + Floor. One set every 2 min x 8 Sets. Start @ 65% & build to a heavier set than last wk. Squat the cleans as needed when it gets heavier.
Conditioning
6 RFT
6 Power Cleans 185/125# (RX+ = 205/135#)
15 T2B
50 Double Unders
4 Wall Walks (RX+ = 48ft Handstand Walk)
WOD Notes: Goal is 15-19 minutes. PC = 70% (somewhat quick singles). T2B sub = T2R, hanging knee raises, or v-ups. DU sub = 25-30 DU, 30 Plate hops, or 100ft versa. WW sub = 8 shoulder taps/ww or 48ft seal walks. HSW = 4 mats out + 4 mats back.
Assistance
a) 30 Sec Suspended Rope Rotations + 30 Sec Hollow Rocks – 4 Sets
b) 8 (DB Lateral Raise + DB Front Raise) x 4 Sets
FEBRUARY CHALLENGE
Dry February – You will be entered into winning an unknown $ amount if you complete this challenge. If you avoid alcohol already, try cutting something else out that will improve your lifestyle like excess sugar.
Benefits of avoiding alcohol include:
- Improves mental clarity and cognitive function.
- Boosts physical health by reducing the risk of chronic diseases.
- Enhances sleep quality and promotes better rest.
- Supports weight management by eliminating empty calories.
- Strengthens relationships by fostering clearer communication.
- Increases energy levels and overall productivity