Wednesday, December 2
WOD
Warm-up:
10 Pass-thru
5 Around the world each direction
5 SOTS Press
200m Row
5 Yoga Push-Up
2 Rounds in Jerk Finish Position:
Rnd 1= PVC / Rnd 2 = Barbell
5 Strict Press
5 Push Press
5 Push Press (behind Neck)
5 Jerk Balance
WOD:
A: Jerk
Every :90 x 8 w/2sec hold in finish position
Min 1: 3 @ 50%
Min 2: 3 @ 60%
Min 3+4: 2 @ 70%
Min 5+6: 1@ 80%
Min 7+8: 1 @ 90%
B: 3-5 Intervals of:
5 C&J @ 50%
15/10 Calorie row
10 Burpee
Rest 1 minute
14 min cap
Home WOD/Zoom:
A:Every :90 for 6 sets (9 minutes)
6 Alternating single arm DB split jerk (3 each side) w/2 sec pause in finish position
50′ Bear crawl
B: 3-5 Intervals of:
5 DB Clean & Jerk
15/10 Calorie row / 12/9 AB Cal / 200m Run
10 Burpee
Rest 1 minute
15 min cap
Mobility:
1:00 Puppy Dog
1:00 Thread Needle
1:00 Saddle
