12-7-2015

Lift: 

EMOM12
Push Press (from the floor) 

0 - 4:00 @ 82.5%
4:00 - 8:00 @87.5%
8:00 - 12:00 @92%

Notes: This is focused on dip and drive mechanics. Work on a vertical torso shoulder over hip over heels, and a strong drive maximizing the contribution of the legs and hips. 

- rest 2 mins -

Barbell Cycling:

Push Jerk

@175/125
3 every 30 seconds for 2mins
3 every 20 seconds for 2mins

rest 2 mins


145/105#

5 every 30 seconds for 2 mins
5 every 20 seconds for 1 min
 

Gymnastic Cycling: 


0 - 4:00
6 Toes 2 Bar every 30s

4:00 - 6:00
5 T2B every 20s
 

WOD: 
AMRAP8

5 Ring MUs
5 HSC 175/125#

Goal: is move at an 85% pace going unbroken on every movement with no more that 10-15s rest b/w movements

Post WOD: Assault Bike for 20mins at 70% 

EaDo Elite athlete Shane Rojas 

Photo Credit: Sierra Prime