July 26, 2017

 

a) WARM UP:

3 Rounds:

  • 5 burpees
  • 5 jumping jacks
  • 5 sit ups
  • :20s wall stretch

Then, grab a bar to warm up the jerk by doing:

  • 5 strict presses
  • 5 push jerks
  • 5 split jerks
b) STRENGTH:

E1.5MOM Split Jerk – Build to a Heavy Single for the Day (from the rack)

  • Set #1 – 3 Reps @ 40% of 1RM Split Jerk
  • Set #2 – 3 Reps @ 45%
  • Set #3 – 2 Reps @ 50%
  • Set #4 – 2 Reps @ 55%
  • Set #5 – 1 Rep @ 60%
  • Set #6 – 1 Rep @ 65%
  • Take up to an additional (5) singles to build to our heavy for the day.

 

c) STRENGTH/SKILL:

Part 1: 2 Sets, Not for Time:

Rest as needed between sets.

Part 2: 800m Double KB/db walk

  • 1st 100m –  Both KB/db’s in Farmers Carry (at sides)
  • 2nd 100m – Both KB/db’s in Front Rack Position
  • 3rd 100m – Left Arm Front Rack, Right Arm Farmers Carry
  • 4th 100m – Left Arm Farmers Carry, Right Arm Front Rack

Repeat that twice for 800 meters total.

** Rest as needed throughout, but aim to make the 100 meters sets unbroken if possible.

 

d) ACCESSORY WORK:

  • Build to a Moderate Set of 5 Repetitions: Romanian Deadlift
  • Build to a Moderate Set of 7 Repetitions: Sumo Deadlift
  • Build to a Moderate Set of 9 Repetitions: Deadlift
e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
Posted in WOD