WOD: Thursday 210318
Looks like your extra work has been paying off, Ramsey!
WHITEBOARD BRIEF
- Strength: Today we are working up to a heavy single in the Split Jerk. For beginners, it might be more appropriate to practice the fundamentals of the Jerk by performing a Push Jerk rather than a Split. Make sure to watch for common mistakes during the dip, lifting the heels, dropping the elbows, and dropping so fast that the bar separates from your shoulders.
- Metcon: Our Conditioning work today is a series of 60s AMRAPs. Go hard but not maximal effort. In the HSPUs, make sure you're in the tripod position at the bottom, the forearms are vertical, the head is closer to the wall than the hands, and you can see your fingertips.
SPLIT JERK
Build to 1RM in 8 sets. Rest 2:00
- L1: 6 x 4 Push Jerk
FOR TOTAL REPS:
60s Max Calories Ski Erg or Bike
Rest 60s
60s Max Reps HSPU (any style) or Push-ups
Rest 60s
60s Max Reps Double Unders
Rest 60s
60s Max Reps Renegade Rows (50/35)
Rest 60s
60s Max Reps Alt. DB Snatches
Rest 60s
60s Max Reps C2B Pull-ups
Rest 60s
60s Max Calories Ski Erg or Bike
- Goal: 60s of continuous work - not maximal, but hard ~90%. Score = total reps.
Rx+: (60/45)
L3: (40/25)
L2: (30/15) (Pull-up Negatives)
L1: (Box Push-ups) (Single Unders or Penguin Taps) (20/10) (Assisted Ring Pull-ups)
LOW-ANGLE BANDED FACEPULL
4 x 15-20. Rest 60s.