Dedicated to Tom Marvolo Riddle, later known as Lord Voldemort, one of the most powerful Dark Wizards of all time. Lord Voldemort, of House Slytherin, was killed May 2, 1998, by a rebounded Killing Curse during the Battle of Hogwarts.
Reminder: Friday is Halloween. The wod is villain-themed. Feel free to come in costume; villain, hero, or whatever you’d like.
…and the intervals just keep coming and coming.
Hang on until the final bell.
The wod will consist of work and rest intervals. The movements will be rowing, running, and double unders. Your score the will be the total of your meters rowed and the number of ropes jumped. So a double under counts for 2 reps, and a single under counts for just one. The running is unscored, and is there simply to add extra misery.
5 minutes to max handstand walk, hold, or progressions.
5 minutes of clean skill work, going through the Big Clean Complex with light weight or pvc pipe.
For the wod, we’ll be doing Big Clean Complexes.
Each Big Clean Complex consists of:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
One complex consists of all 12 reps. Try not to drop the bar during the set. If you have to drop the one rule is that you can only put the bar down after reaching the overhead position (after the push press, push jerk, or split jerk). So if you drop the bar after the full clean, you’ll need to start back over at the high hang clean.
Best part of Monday is getting back to the gym.