Build Up E2MOM
Strict Press = 6 – 3 – 1
Push Press = 5 – 3 – 1
Push/Split Jerk = 4 – 2 – 1
Main Site WOD (RX+)
For Time: (20min cap)
20 Strict Press
200m Dumbbell/Kettlebell Farmers Carry
30 Push Press
200m Dumbbell/Kettlebell Farmers Carry
40 Shoulder to Overhead
200m Dumbbell/Kettlebell Farmers Carry
Barbell Weights = 95/65lbs RX+135/95 MRX75/55
Kettlebells = 2×24/16kgs RX+2×32/24kgs MRX 2×20/12
Dumbbells = 2×50/35lbs RX+2×65/70/75 – 45/50/55lbs MRX 2×20/12
Flexibility Development
Spend 3min on Banded Shoulder Stretches
2x20sec Couch Stretch
2x20sec Head to Floor Straddle Stretch
Spend 3min on PVC Shoulder Stretches
2x20sec Butterfly Stretch
2x20sec American Splits
Spend 3min on Favorite Shoulder Stretches
Mitch is Sneaky Strong
A1. 95-135-155
A2. 155-185-205
A3. 185-205-225
B. 11:57 rx
C.
Strict press: 75(6)-105(3)-135(1)
Push press: 165(5)-195(3)-215(1)
Push jerk: 225(4)-245(2)-265(x)
12:10 rx
Mitch has had that picture perfect snatch since day 1
55-65-75//75-85-95//95-110-120
18:37 Rx
Strict Press = 100(6) – 130(3) – 165(1)
Push Press = 165(5) – 190(3) – 235(1)
Push/Split Jerk = 215(4) – 235(2) – 265(1)
13:13 Rx (DBs)
Strict press: 135(6)-165(3)-185(1)
Push press: 185(5)-205(3)-235(1)
Push jerk: 235(4)-265(2)-285(1)
14:52 Rx+ (KB)
Split Jerk in the strength, not Push Jerk
Mitch! Putting in work all the time. Awesome athlete who can do it all. This guy only knows one speed and it’s all out. Mitch, Keeping putting up big scores!
D-Day WOD – 43:13 (scaled Hang Clean & Jerk to just Hang Cleans)
A. 225 Push Press
B. 15:38 Rx
SP: 135(6)-165(3)-190(2)
PP: 185(5)-215(3)-235(1)
SJ: 235(4)-255(2)-285(1)
13:47 RX+ ( KB )
that’s a smooth dude right there
strict press: 75(6)-115(3)-135(1)
push press: 185(5)-205(2.6)-225(x)
mixed jerks: 225(4)-245(2)-265(x)
16:11 rx, 50# dbs
A. 95-115-135 | 135-155-175 | PJ 175-185- Wasn’t “feelin” it
B. 11:39 Rx DB’s
Training
14:48 Rx+