Jan 25, 2019

 

a) WARM UP:

  • 20 arm circles
  • 20 banded pull aparts
  • 20 banded overhead squats
  • 10 strict press
  • 10 eye level jerk drops
b) STRENGTH:

  • Build to a heavy Double Split Jerk (12 mins):

then,

  • at 90% of that number , every 90s for 3 rounds: 2 Split Jerks
c) Specific Warm up:

  • Overhead Squats – 5 with empty bar – 5 with working weight
  • Hand release pushups – 5 Pushups

WOD – Ascending ladder in 9 minutes:

  • 3 Overhead squats
  • 3 Hand release pushups
  • 6 Overhead squats
  • 6 Hand release pushups
  • 9 Overhead Squats
  • 9 Hand release pushups
  • 12…
  • … up up and up!!  

** weights 75/55, 95/65, 135/95

Posted in WOD