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Thursday 6/22 WoD

21
Jun

Thursday 6/22 WoD

SKILL/STRENGTH:
Push Press + Power Jerk + Split Jerk
5x(3+1+1)
***3+1+1 = three push press, one power jerk, one split jerk.***

TIMECAP: 20:00

Notes
Athletes with an established 1RM split jerk should work between 60%-70%. Athletes without an established 1RM should work with a weight which they could comfortably push press for a set of 5. On all three movements, pause and hold briefly at lockout, reset fully at bottom (do not touch-and-go the dip.)

WOD
10 Rounds For Time:
6 Push Ups
6 Toes-to-Bar

TIMECAP: 15:00
GEAR: 1.5

SCALING GUIDE
Toes-to-Bar: Athlete should be able to complete each round in no more than 30 seconds. Scale repetitions accordingly.
MOD1: Scale Reps accordingly.
MOD2: Hanging straight leg raise, as high as possible.
MOD3: Knee tucks
MOD4: Knee tuck + Toes to KB Handle

EXTRA WORK:
1) Paused Back Squat

5-5-5-5-5

Notes
Build over the first four sets. The fourth set should be tough but submaximal, leaving two good reps in the tank. The fifth set is 10% lighter than the fourth.
The pause is a full three count in the bottom. Athletes should not relax/sag into the bottom position, but maintain tension on the quads and pressure on the midfoot. Have athletes partner up and count for each other!

CORE STRENGTH:
4 Sets:
– Barbell Roll Outs x 10-15 (knees on ground)

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