April 15, 2022

Friday, April 15: HAPPY DUE DATE ZOOIE!! (but stay home and rest 🥰)

Plyometric Work:

Every 2 mins for 10 mins do: Burpee Broad Jump, 50 ft

Focus is to jump as far on each jump as possible as to limit the amount of jumps needed for 50 ft.

*Sub 10 banded hip thrusts for broad jumps for those with movement limitations.

"DT"

5 rounds for time of:

12 Deadlifts, 155/105 lbs

9 Hang Power Cleans, 155/105 lbs

6 Push Jerks, 155/105 lbs

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Time domain: 6-10 mins

Time cap: 12 mins

We love ourselves a good hero WOD as well as a good barbell conditioning piece, so this has it all. We want the weights to be at a manageable load so as to not create forced reps. We want this to be challenging because you are moving quickly throughout the reps. Ideally we want to see the deadlifts done in 2 sets or less, the hang power cleans in 2 sets or less, and the push jerks in 2 sets or less. Ideal percentage would be to keep to 60% 1RM or under.""

Competitor: 205/145

L2: 115/80

L1: 5 rounds for time of:

12 Kettlebell Deadlifts, pick load

9 American Kettlebell Swings, pick load

6 Dumbbell Push Press, pick load