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Thursday 6/8 WoD

7
Jun

Thursday 6/8 WoD

SKILL/STRENGTH:
Split Jerk 8×1

Notes
Athletes with an established 1RM jerk should start at 82.5%. Athletes without an established 1RM should start at a weight they could comfortably triple with good mechanics. Add weight by feel, but the task today is to complete 8 good sets, not to hit a max.

TIMECAP: 20:00

WOD
21-15-9 For Time:
Wall Ball, 20#/14# to 10’/9′
Power Snatch, 75#/55#

TIMECAP: 9:00
GEAR: 3

SCALING GUIDE
Wall Ball: Athlete should be able to complete each round unbroken. Scale load/height/reps accordingly.
Power Snatch: Athlete should be able to complete each round in no more than three sets with short rest. Scale load accordingly. Scale movement to dumbbell power snatch, alternating.

 

EXTRA WORK:
1) EMOM 15, alternating:
a) 10 Landmine Rows, left
b) 10 Landmine Rows, right
c) 10 Hip Extensions

Notes
On both movements, use submaximal weight and focus on controlling eccentric.
Landmine Row: Pause at both ends. Full protraction at bottom, full retraction at top.
Hip Extension: If you don’t have GHDs, substitute barbell good morning with light-to-moderate weight.

CORE STRENGTH:
1) Push Up to Plank, 4 x :45sec

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