Rowing Drills and HSPU's
OHS
2 x 5
1 x 5+
1 DB Clean and Jerk
Bear Crawl
2 DB Clean and Jerks
Bear Crawl
3 DB Clean and Jerks
Bear Crawl
.
.
.
10 DB Clean and Jerks
Bear Crawl
The prescribed load for the DB clean and jerks is 65#/45# (per DB). The cleans may be power or squat (but not hang), and the jerks may be push or split (push press is also acceptable). The bear crawl is a down-back using half of the basketball court. Start from the end line of the basketball court, bear crawl to half-court, and then bear crawl back to the end line.
Compare to 05/10/10.
It's gettin HOT out...be sure you are
hydrating throughout the day - if you get
thirsty you're behind!
1 comment:
OHS:
WU - Bar
WS#1 - 75# x 5,5,5
WS#2 - 85# x 5,5,5
Metcon:
1 DB C+J (40# DBs)
1 Bear Crawl (Half-Court D + B)
2 DB C+Js
1 Bear Crawl
....
....
10 DB C+Js
1 Bear Crawl
Time - 19:22
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