Phone: (813) 440-8882

Monday April 1st

31
Mar

Monday April 1st


Don’t be an April Fool and skip a Monday.
You will see some skill EMOMs again this week. Why? Because everyone can benefit from doing them. There are some movements that just take practice, progressions and coaching. 2 minutes before the wod starts is not the time to learn.
Pay attention during the skill sessions so you can use the knowledge to practice on your own. If you already have the skill we are working on (an example is muscle ups this week) then you will use the practice time to do and emom of that skill. It’s and excellent way to get better.

Warm Up
PARTNERS
8 minute bike
Other partner holds a hollow body or hollow body rock
Switch every minute

Strength-
Review split jerk with EMOM
Minute 1 5 Bent Split
Minute 2 7 Splits not bar
Mintue 3 6 push press
Minutes 4 6 split jerk

Split Jerk 5-5-5-3-3-2-2
60%-65%-70%
points of performace: footwork, timing, foot spacing.

WOD:
For Time 1 to 10
HSPU
Cleans 155/110

So 1,1,2,2,3,3,4,4, all the way up to 10.
Its 55, reps of each, scale accordingly.

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