April 11, 2018
Strength: Push Jerk
Establish a 3 rep Push Jerk (from the floor)
*12 minutes
Metcon: Hero WOD
“Moore”
20 minute AMRAP
1 Rope Climb (15′)
400m Run
Max Effort Handstand Push ups
*Goal is Max Effort Handstand Push ups each round. Once you fail or fall on the Handstand Push ups, start a new round. Score = Total Handstand Push ups
COMPETITIVE CROSSFIT CLASS – 5:30pm
Barbell Strength/Conditioning:
10 Clean & Jerks @ 135/95
8 Clean & Jerks @ 155/105
6 Clean & Jerks @ 185/125
4 Clean & Jerks @ 205/135
2 Clean & Jerks @ 225/155
4 Clean & Jerks @ 205/135
6 Clean & Jerks @ 185/125
8 Clean & Jerks @ 155/105
10 Clean & Jerks @ 135/95
*Rest :30 between sets.
Rest 5:00
In the least amount of sets as possible, accumulate 60 Strict Handstand Push ups (Rx+), 80 Handstand Push ups (Rx), or 100 Hand-Release Push ups (Scale) within the interval scheme of:
In a 3:00 window:
1 Legless Rope Climb (15′) or 2 Rope Climbs (15′)
200m Run
AMRAP Strict Handstand Push ups, Handstand Push ups, or Hand-Release Push ups
*Rest 1:00 between intervals.
Officer David S. Moore, 29, of the Indianapolis Metropolitan Police Department, died on January 26, 2011 from gunshot wounds suffered on January 23, 2011 when he stopped a stolen vehicle and the driver opened fire at him. He is survived by his mother Jo Ann, father Spencer, and sister Carol Bongfeldt.