June 21, 2017

 

a) WARM UP:

From whiteboard to the end of the gym:

  • Side shuffle there and back
  • Butt kickers there, high knees back
  • Bear crawl there, crab walk ½ way back and jog the remaining way back

Repeat

 

b) SKILL:

E2MOM – Split Jerk work

  • Set #1 – 3 Reps @ 50% of 1RM Split Jerk
  • Set #2 – 3 Reps @ 55%
  • Set #3 – 3 Reps @ 60%
  • Set #4 – 3 Reps @ 65%
  • Set #5 – 3 Reps @ 70%
  • Set #6 – 3 Reps @ 70%
  • Set #7 – 3 Reps @ 70%

** if you do not know your 1RM, find it today.

 

c) WOD:

21-15-9

  • Hang Squat Snatches (95/65)
  • Pull ups (scale: jumping or banded)
  • 600m Run between rounds

 

d) ACCESSORY WORK:

3 Sets, resting 2:00 between:

  • 1 wall walk + 20 shoulder taps (alt arms)
e) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
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