Strength
Every :45 for 10 rounds:
- 1 Push Jerk w/ :01 pause in receiving position and :01 pause at standing
Notes
Today’s strength is push jerks. You will perform 1 rep every :45 for 10 rounds. Choose a weight that is challenging, but allows you to maintain control in the receiving position and a strong lockout when the bar is overhead. If you were here for last week’s push jerks, aim to use about 5-10% more weight than last week.
Conditioning
Every 5:00 for 4 rounds:
- 10 Pull Ups
- 10 Box Jump Overs
- 20/15 Calories
- 10 Box Jump Overs
- 10 Pull Ups
Park WOD
Every 5:00 for 4 rounds:
- 10 Dumbbell Snatch
- 10 Box Jumps on bench or 6/4ft Broad Jumps
- 300m Run
- 10 Box Jumps on bench or 6/4ft Broad Jumps
- 10 Dumbbell Snatch
Notes
Today’s conditioning is 4 rounds of pull ups, box jump overs, and calories. At the top of every 5:00, you will complete a new round. Your score is your slowest time.
The pull ups should be done in 1 or 2 quick sets each time. You may substitute jumping pull ups or ring rows. If you are going to the park, or do not have access to a pull up bar, perform dumbbell snatches with a weight that allows you to maintain unbroken sets of 10.
The box jump overs should be done with no hesitation between reps. Choose a height you can safely jump on top of and over to the other side each rep.
The calories should take no longer than 1:30 to complete each round. Adjust the number of reps accordingly. If you are substituting a 300m run, consider the same time domain and adjust the distance accordingly.