Wednesday, November 18
WOD
Warm-up:
5 Yoga push-ups
1 minute row
2 Rounds w/ empty barbell of:
5 Behind the neck push press
5 Jump to landing w/ bar resting on back
5 Tall jerk (https://www.catalystathletics.com/exercise/218/Tall-Jerk/)
5 Split jerk
then
1 minute row
1 minute burpee over erg
A) Every :90 for 12 minutes
Push or Split Jerk
Set 1: 3 reps @ 50%
Set 2: 2 reps @ 60%
Set 3/4: 2 reps @70%
Set 5/6: 2 reps @80%
Set 7/8: 1 rep @85%
B) 75 Burpee over erg for time (scale to 35 or 50)
Every two minutes Including the start, row 18m/14w cal
*10 minute cap.
Home WOD/Zoom:
A) EMOM X 10
6 Alternating single arm DB split jerk (3 each side)
If you have a very light DB and need extra then add in a wall walk-up or 25′ bear crawl in the remaining time.
B) 75 Burpee over erg for time (scale to 35 or 50)
Every two minutes Including the start, Row 18m/14w cal, AB 15/10 or run 200m.
*10 minute cap.
Mobility:
1:00 Archer
1:00 Seated Straddle
