26
Apr
Wednesday “Mamba” 4-27-16
Wednesday, April 27, 2016
Comp Strength
DEADLIFT
1 X 10 : 50%
1 X 10 : 60%
1 X 10 : 65%
1 X 8 : 75%
1 X 6 : 80%
Machine Strength
DEADLIFT
Sets of 10
*Focus on form (set up/hamstring engagement/return to ground)
Comp WOD
“Mamba”
Complete as many rounds and reps as possible in 18 minutes of:
Complete as many rounds and reps as possible in 18 minutes of:
5 Ring Muscle-Ups (Scale 2 reps)
8 Power Cleans (Rx+ 185/125 lbs) (Rx 135/95)
24 Box Jumps (30/24)
8 Power Cleans (Rx+ 185/125 lbs) (Rx 135/95)
24 Box Jumps (30/24)
“Mamba” celebrates the career of NBA legend Kobe Bryant. 18 minutes for his 18 consecutive All-Star game appearances, 5 ring muscle-ups for the 5 NBA championship rings he earned with the Lakers, 8 power cleans for his jersey number from 1997-2006, and 24 box jumps for his jersey number from 2006-2016.
Machine WOD
“MACHINE MAMBA”
Complete as many rounds and reps as possible in 18 mintues of:
10 Ring or Box Dips
15 Kettlebell Swings
20 Box Step-Ups with Dumbbells
15 Kettlebell Swings
20 Box Step-Ups with Dumbbells