Feb 8, 2019

a) WARM UP:

2 Rounds:

  • 5 shuttle sprints
  • 5 single arm kettlebell swings
  • 5 beat swings
  • 5 strict press
  • 5 Push jerks
  • 20s thoracic spine opener

 

b) STRENGTH:

  • Build to a heavy single Push Jerk

Then, at 90%:

  • 1 rep every 90s x 4 rounds

 

c) Specific Warm up:

  • Row – 200 Meter row
  • Dumbbell Snatch – 3 per arm
  • Chest To Bar – 5 beat swings – 3 chest to bar

WOD:

Every 4 minutes for 5 rounds:

  • 500/400 Meter Row
  • 18 Alternating dumbell snatch
  • 12 Chest to bar pull ups (Perf: jumping C2B, Rx+: 6 bar MU)

 

e) Extra:

Every Minute for 10 Minutes:

  • 3 Deficit Handstand Pushups- Increasing the deficit every few rounds.
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