WOD Friday 10/6/17

by | Oct 5, 2017 | News | 5 comments

Warm-up
Coach’s choice

WOD prep
Complex
1 Push Jerk
1 Split Jerk
*Build to a perfect single

WOD

Tommy Nowakz
15-12-9-6-3
Shoulder to Overhead (95, 65)
Burpee Toe 2 Bar

Post WOD
Hand stand accessory work.
Rest as needed between sets.

5 rounds for quality
Accumulate 1 min of handstand – wall or freestanding
10 strict barbell presses @65% bw
10 hollow to superman rocks

Scaled work:
5 rounds for quality

Accumulate 1 min in handstand (off box/one leg up)
10 strict barbell presses 50% BW
10 hollow to superman rocks.

5 Comments

  1. JD
    JD on October 6, 2017 at 7:11 am

    Complex prep: built to 165#…more left in the tank but keeping it as “pretty” as possible.
    WOD: 9:39 Rx…thanks for the push on the weight CC…you were right…but the burpee TTB sucked more than expected!
    Some day I’ll be fit enough to catch Becka 🤢

  2. Deb.
    Deb. on October 6, 2017 at 7:50 am

    Complex Prep: 90#
    Tommy Nowakz: 10:31 Rx
    A fun little WOD – enjoyed the burpee TTB and Ilana and managed to not hit or kick one another while sharing a bar! Not going to catch Becka on this one…and JD, your overhead complex looked very pretty.

  3. Dave F
    Dave F on October 6, 2017 at 11:53 am

    Push Jerk/Split Jerk Complex 200#. Oddly the push was much better than the split.

    Tommy Nowakz — 7:06 RX

  4. Roland
    Roland on October 6, 2017 at 1:34 pm

    Complex to #165
    Tommy Nowakz: 8:54 RX
    Couldn’t get any sort of rhythm on the burpee T2B.

  5. Dawn
    Dawn on October 6, 2017 at 5:07 pm

    WOD prep to 100# … didn’t feel like pushing the limit on load today.

    Tommy Nowakz- 7:23 RX
    I liked the burpee T2B combo