Performance
A. Every 90sec for 7:30 (5 sets)
1-2 Push Press’s
B. Every 90 sec for 7:30min (5 sets)
1-2 Split Jerks
C. For time:
21 Burpees
15 Thrusters (95/65 lbs)
9 Chest to Bar Pull-Ups
800 Meter Run or Row or 1mile on AirDyne
9 Chest to Bar Pull-Ups
15 Thrusters
21 Burpees
Competition
Wod will be posted at gym
Performance
A. Build to a heavy Push Jerk in 5 attempts
*Warm up with the bar as much as you want but once you throw weight on the bar that counts as 1 attempt.
B. Build to a heavy Split Jerk in 5 attempts
*Same scheme as above
C. EMOM for 15min (5 sets each);
Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in A or B above.
Min 2 – :45sec hollow rock hold
Min 3 – 5 unbroken MU – complete as many strict as possible, then finish off the set of 5 by kipping.
*Goal for Min 1 and 3 is cycling these weights efficiently with perfect mechanics. Cycling with poor mechanics will not only put you in jeopardy of getting injured but it will also not allow you to improve as an athlete.
D. Three sets each, not for time, of:
Front-Rack Mobilization x 60-90 seconds
Competition
Wod will be posted at gym
Performance
A. Take 15 minutes to build to a heavy Split Jerk
B. AMRAP in 5 minutes of:
5 Burpees
5 Pull-Ups (Chest-to-Bar Pull for advanced)
+
Rest 5min
+
AMRAP in 5 minutes of:
6 Dips (Rings for advanced)
9 Box Jump Overs (24/20″)
Competition
Wod will be posted at gym
Performance
A. Take 15 minutes to work on technique and build to a heavy, but not necessarily 1-RM, Split Jerk
B. Three rounds for time of:
10 Thrusters (135/95)
15 Kettlebell Swings (32/24kg)
20 Pull-Ups
Competition
Wod will be posted at gym
Performance
A1. Strict Weighted Pull-Ups; 2-3 reps x 4 sets, Rest 90 seconds
A2. Front Squat + Jerk; 1 rep each x 4 sets, Rest 90 seconds
B. AMRAP in 5 minutes of:
10 Pull-Ups
10 Alternating Pistols (or 10 Goblet Squats)
+
Rest exactly 5 minutes
+
AMRAP in 5 minutes of:
10 Toes to Bar
20 Double-Unders
Competition
Wod will be posted at gym
