Tuesday January 5th WOD

Warm up:  Tabata jump rope + Tabata row (4 minutes each)

-Finish with 1 minute ME burpees

-Coach-led mobility and PVC work (jerk prep)

 

 

Strength couplet:  Pull ups

-4xME Chest to Bar

-Strict or kip, no butterfly

 

BTN jerks (from the rig, wide grip)

-4x2

-Moderate to heavy weight, focus on speed and technique

 

Conditioning A:  Every minute for 12 minutes perform:

Minute 1:  3-5 UB MU’s

Minute 2:  50 UB DU’s

Minute 3:  5 STO at 155/95

Minute 4:  1 TGU (per side, heavy)

 

Conditioning B:  Every minute for 12 minutes perform:

Minute 1:  25 UB DU’s

Minute 2:  6-8 Ring dips

Minute 3:  5 STO at 135/85, 115/65

Minute 4:  1 TGU (per side, moderate weight)

 

Conditioning C:  Every minute for 12 minutes perform:

Minute 1:  30 seconds jump rope (record reps)

Minute 2:  5 STO at 95/55, 75/35

Minute 3:  15+ second hollow hold (rings or floor)

Minute 4:  7 Burpees

 

Post:  500m row + foam roll/stretc

Nick ProhaskaComment