Wednesday May 3, 2023

Warmup

300m Row

10 Squat Jumps

10/side OH Press

10/side Lateral Raises

10/side Bent Over Straight Arm Pull Back https://www.youtube.com/watch?v=1HWoeAjyEi8

10 Scapular Pushups

:30 Plank

Mobility

Prayer Pose on Box :30

Pigeon Pose on Box  :30/side

BB Warmup

10 Elbow Rotations

5 Strict Press

5 Push Press

5 Push Jerk

5 Split Jerk

Skill/Strength

Work up to a heavy jerk (push jerk, split jerk, squat jerk)

Or use light weight and focus on technique.  If you are new to lifting focus on push press first before learning to jerk.

WOD Primer

1 Round

5 Strict Press

5 Shoulder to Overhead

5 Pushups

5 Box Jumps

5 Situps

WOD

1000m row, followed by:

20 strict presses

30 shoulder to overhead

40 pushups

50 box jumps

100 situps

After the row, the exercises may be performed in any order and partitioned as desired. 

F:  light barbell; box pushups

P1:  95/65

P2:  75/55

C:  115/75; matador dips instead of pushups; box jump overs; 50 GHD situps