Wednesday, December 9
WOD
Warm-up:
10 Passthroughs
10 Leg Swings
5 Yoga Pushup
15/10 Calorie Row
5 Pullup
5 BTN push press
4 BTN jerk
3 BTN split jerk
20/15 Calorie Row
6 Tall Jerk
5 Jerk
4 Inchworm Pushup
WOD:
A: Jerk
14 minutes to find a new 1RM
Suggested sets:
3 @ 60%, 2 @70%, 1 @80%, 1 @ 90%, 1 @94-96%, 1 @ 98-101%, 1 @ 101-103%
B: 9 minute AMRAP of:
20/15 Row
20 Pullup (scale to 14)
Home WOD/Zoom:
Every 6 minutes for 24 minutes:
15 DB Push press (50/35#)
30 Calorie row/400m Run
20 Renegade Row
5 Box walk up or 2 Wall walk up
Mobility:
:45 Eagle
:45 Archer
:45 Puppy dog
