Controlled Descent

Apr 13th, 2015

Category: Competitor

Controlled Descent

Make It Count

Make It Count

Warm-up
10 double kb hang clean and jerks
Run 1 loop
10 double kb hang clean and jerks

Strength &Gymnastics
Tempo Squats (3:1:1)
3-3-3-3-3
-Between sets complete 5 HSPU Negatives from a deficit. If able use the parallettes. This should be a slow descent – shoot for 5 count. Take your time and do it right.

WOD 
800m Run
30 Clean and Jerks (155,105)
800m Run

Open/Masters (135,95)

DISCUSSION 8 Comments

  1. Kyra Williams 04/24/2015 at 9:37 pm

    13:30rx

  2. Andrea Cooke 04/14/2015 at 1:23 am

    10:15rx

  3. biscoe 04/13/2015 at 6:47 pm

    tempo squat (3:1:1): 345
    wod: 12:57 rx

  4. Rob Hassell 04/13/2015 at 5:40 pm

    305
    11:42 @ 155

  5. Marc Piccuirro 04/13/2015 at 11:44 am

    275
    PHSPUs with one abmat
    14:31 Rx

  6. Crowley 02/27/2012 at 2:25 am

    12.1: 118 rx

    Great job by everyone on the open WOD today. One down and four to go!

  7. jason barrow 02/26/2012 at 9:26 pm

    Shout outs to all the sickos that did the Open WOD for the 2nd time today. Lots of people beating their previous score.

    OHS: 115×3
    WOD: 11:03 (Scaled: L2)

  8. Joe 02/26/2012 at 7:44 pm

    OHS: 185×3
    WOD: 8:24 Rx

    Great job by everyone on the burpees today. Let’s never talk about that WOD again.