Wednesday 7.26.17 WOD


3 Way Banded Shoulder + Lat stretch x 20s each + Jerk Review


With a light Kettlebell:
10 Turkish Get-ups (total)
5:00 of Bodyweight movement x 10 reps each
– Air Squats
– Lunges
– Push-ups
– Sit-ups
– Supermans
– Hollow Rocks
– Scorpions


Split Jerk from Rack
9min EMOM :
2 Split Jerks @80%
– +5% from last week.
– There should be no missed sets
– Beginners: Push Press, 6 x 4. Heavier than last week.
– Spend 7-10:00 working up to work weight before starting clock.
Training Intent
Final week of dynamic work with jerks. Weights should be challenging but there should be no missed sets. Increase loading from last week if needed. If athletes missed last Wednesday then they can use 75% or a moderate weight for all sets.


**Choose one of the two workouts to complete
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

20min AMRAP:  (RX+ Option)
10 Pistols
15 Pull-ups
L2: (Band Assisted Pull-ups) (Box Push-ups)
L1: (Ring Rows (Box Push-ups)
Training Intent
This is a high-volume gymnastics piece as many of you may now so pacing and staying away from muscular failure is key. Most athletes should look to complete a set every 60-90s depending on your ability.

$ Out

3 Rounds of:
DB Tricep Extensions x 10-12. Rest 30s.
DB Hammer Curls x 10-12. Rest 30s.