Monday, 6 March, 2017
WARM UP – MOBILITY
Red band shoulder warm-ups (dislocates, pull aparts, presses ect.)
2 quick rounds:
20-30s Bench/Box overhead stretch
8-10 bench/box jump overs (or tuck jumps)
6-8 Push-ups
—
With an empty barbell review / warm-up:
Strict press / Push Press
Push Jerk / Split Jerk
WOD A
3 PUSH PRESS, 2 PUSH JERK, 1 SPLIT JERK
4-5 min to warm-up then;
Every 2 min x 6 sets:
3 Push press + 2 Push jerks + 1 Split jerk
Start at a light-moderate weight and add as needed building to a heavy set.
WOD B
GET TO THE CHOPPA!!
In 3 minutes:
50 Doubleunders
21 Shoulder to overhead (135/85)
AMRAP Burpee over the bar
– Rest 3 min –
In 3 minutes:
50 Doubleunders
15 Shoulder to overhead (155/105)
AMRAP Burpee over the bar
– Rest 3 min –
In 3 minutes:
50 Doubleunders
9 Shoulder to overhead (185/125)
AMRAP Burpee over the bar
—
Partner up and share a barbell if possible (alternate 3 min segments)
Scale DU’s to ~1 min max.
Scale 3 barbell weights as needed (you should get through each in 2 sets)
Score is total burpee #
ACCESSORY
Crossover Symmetry “recovery”
(and/or) work on 2-3: rounds of KB arm bars or Turkish get-ups
+ 2 min plank rotations (30s front / 30s side / 30s side / 30s front)
