Monday, 5 March, 2018
WARM UP – MOBILITY
Dynamic shoulder circles + general joint warm-up
Red band shoulder / press / scap warm-ups
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Barbell tech: push press / push jerk / split jerk
WOD A
3 PUSH PRESS, 2 PUSH JERK, 1 SPLIT JERK
15 mins to build to a heavy but not max set of:
3 push press + 2 push jerks + 1 split jerk
WOD B
PARTNERS IN CRIME
With a partner of similar abilities, complete 10 rounds for time: (5 rounds each alternating)
5 Push press (135/95)
5 Box jumps overs (30/24″)
1 Rope climb (sub 8-10 ring rows)
5 Box jump overs
5 Push press
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Barbells may stay in the rack.
PP should be unbroken each set
Attempt a “sprint” but sustainable pace across each set.
Rx+ / Adv athletes: Legless rope climbs if possible (and may go heavier than Rx if suitable)
ACCESSORY
3 super sets:
16-20 Alternating bent over dumbbell rows (8-10/arm)
16-20 Alternating dumbbell presses (8-10/arm)
15-20 Weighted anchored sit-ups
15-20 GHD hip extensions (weighted if possible)
(rest ~2-3 min or as needed between sets)
