WOD
Push-Jerk 3-3-3-2-1
Rest 5-10 minutes
Total Reps of Press series progression-begin with press until failure, then push press until failure, the push jerk until failure; Count total reps for score (95/65); No rest between press transitions.
Skill
Push jerk
Warmup
Run 400 meters or Row 500
Samson Stretch (10 seconds each leg)
10 Arm Circle Rotations (Left Arm)
10 Arm Circle Rotations (Right Arm)
10 OHS
10 Pass-Throughs
10 Pull-ups
Push-Jerk 3-3-3-2-1
Rest 5-10 minutes
Total Reps of Press series progression-begin with press until failure, then push press until failure, the push jerk until failure; Count total reps for score (95/65); No rest between press transitions.
Skill
Push jerk
Warmup
Run 400 meters or Row 500
Samson Stretch (10 seconds each leg)
10 Arm Circle Rotations (Left Arm)
10 Arm Circle Rotations (Right Arm)
10 OHS
10 Pass-Throughs
10 Pull-ups
2 comments:
Intermediate weight - (75/55)
Beginner weight - (65/45)
PR'd the jerk at 225#! :)
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