WOD: Friday 210604
We got a good one for you today Casey. Gymnastics and running. It’s like Murph all over again.
Whiteboard Brief
- Strength: Technique or % work today in the Push Jerk (look to improve from last week), make sure to watch for common mistakes during the dip, lifting the heels (knees should track slightly out), dropping the elbows (they should remain in the same place until the bar starts to leave your shoulders), and dropping so fast that the bar separates from your shoulders. You should think about jumping and shrugging the bar off your body.
- Metcon: Our metcon today is 4 rounds of bodyweight gymnastics movement followed by a 400 Meter Run and an incomplete rest period. Push yourself and try to complete the work under the 18-minute cap.
Push Jerk
10 minutes x 2 reps. Rest 60-90s between sets.
- work on technique or build to 80% of 1RM
- Goal: Exceed top weight from last week by 5%.
4 Rounds of:
10/6 Strict Pull-ups
10/6 Handstand Push-ups - any style
400 Meter Run
Rest 90s
- Goal: Challenging pace. The 90s rest is just enough to catch your breath but not enough for full recovery. 18:00 time cap.
L1: (Assisted Ring Pull-ups) (Box Handstand Push-ups or Box Push-ups)
Banded Pushdowns
0/4 x 25. Rest 60s.