WEDNESDAY
| Strength
Jerk Complex
Every 2:00 x 5 Sets 2 Push Jerks + 2 Split Jerks @ 75% of 1RM
We are working into some technique work on the Jerk with the focus on the Push Jerk as that will be the most challenging in terms of total load that athletes are able to hit. The focus will be dialling in the punch and working for fast arms overhead into the quarter squat position. |
| WOD
For Time
“Day of the Dog”
5 Rounds for Time 21 Air Squats 12 Ring Push-Ups 9 Box Jump Overs
Box: 24”/20” Rings: 6” off floor Active: Rings 12” Lifestyle: 5 Rounds for Time 18 Air Squats 12 Ring Push-Ups 10 Alternating Box Step-Ups Rings: Hip Height, Body Angle at 45 degrees
First round through the Air Squats will feel nice and smooth and then as the workout progresses the combo of the Box Jumps into the Air Squats will really blow the quads up and get things firing. Note that the push-ups are meant to be done in less than 3 sets |