Thursday, 11 January, 2018
WARM UP – MOBILITY
Dynamic joint warm-up
Green band overhead + front rack stretch
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Review push press, push jerk, split jerk w/ empty barbell or dowel
WOD A
3 PUSH PRESS, 2 PUSH JERK, 1 SPLIT JERK
12 mins to build to a moderately heavy but not max set of:
3 push press + 2 push jerks + 1 split jerk
(bars taken from the floor for this today, power clean to get up in to first rep)
WOD B
SHOULDER TO OVERHEAD INTERVALS
Complete for total reps:
5 rounds of:
30s AMRAP Shoulder to Overhead
1 min Rest
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Rx Men: 115 / 135 / 155 / 185 / 205
Rx Women: 80 / 95 / 110 / 125 / 140
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Scale loads so that first rounds are faster push presses, and make small weight jumps so that last rounds are more challenging push or split jerks.
(Bars taken from the ground)
WOD C
PARTNER WOD: ROW SLAM SIT-UP
Complete with a partner for time:
50 – 40 – 30 – 20 – 10
Row Cals
Ball Slams (30/20lbs)
Partner med ball sit-ups
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Both partner working at the same time. P1 on the row, P2 on the ball slam, when both finished 50 reps switch stations, then complete the 50 sit-ups together (25 each alternating, med ball touch ground overhead)
ACCESSORY
3 rounds: (rest as needed)
8-10 x Dumbbell arnold presses
10-12 x Staggered stance single arm bent over rows (no bench)
45-60s Forward lean/plank on rings
