Wednesday, September 8
WOD
Warm-up:
10 PVC Passthrough
10 Halo
5 Up/down dog
Run 200m
5 Yoga pushup
20 Mountain climber
1 Wall/box walk up
5 Push press
4 Push jerk
3 Split jerk
3 Deep squat complex
WOD:
A) Every :90 for 12 minutes (8 sets)
Jerk
Set 1: 60% of last weeks double
Set 2: 70%
Set 3: 80%
Set 4: 85%
Set 5-8: 90-95% (stay at 90% unless technique is perfect)
B) 11 minute AMRAP of:
Run 200m
21 HSPU (Box HSPU or DB strict press)
Run 200m
15 HSPU
Run 200m
9 HSPU
Mobility:
:30 Puppy dog
:30 Child’s pose
