Jan 17, 2019

 

a) WARM UP:

  • 20 banded Pull aparts
  • 20 banded overhead squats
  • 10 Strict press
  • 10 Push jerks
  • 30 Second handstand hold
b) STRENGTH:

  • Build to a heavy set of 3 push jerk

then

Every 90s for 3 rounds:

  • 3 push jerk at 85% of above
c) Specific Warm up

  • Dumbbell Snatch – 6 alternating
  • Chest to Bar – 5 beat swings, 5 chest to bar
  • Thruster – 10 with empty bar – 5 with working weight
  • Ring Pushup – 10 pushups

WOD:

Every Minute on the Minute for 20 minutes:

  • Minute 1) 8 Burpees + 6 Dumbbell Snatches
  • Minute 2) 8 Chest to bar
  • Minute 3) 10 Thrusters (P: 75/55, Rx: 95/65, Rx+: 115/80)
  • Minute 4) 10 Ring Push ups
Posted in WOD