Wednesday 151230

Dynamic Warm-Up – Mobility
Prepare for..

Push Jerk

Every minute, on the minute, for 18 minutes:

Minute 1 – 20-17-15 x reps Kettlebell Swings (crossfit style) 24/16, 16/12, 12/8kg
Minute 2 – 10 Walking Lunges with Kettlebell
Minute 3 – 15-12-9 x reps Burpees to 6″ Overhead Target

*Scale weight, movements and reps as needed for progression and smooth speed through the minute. Ask your coach for help.

Competitors or athletes wanting to improve your Fitness level: recover,hydrate 6-8 mins after above WOD, then:
Compliments of Invictus
A. Every minute, on the minute, for 12 minutes:
Minute 1 – 2-3 Rope Climbs (15′)
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 30 -40 seconds of Hollow Rocks or Holds 

B. Three sets of: Power Jerk x 8-10 reps
Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note times and learning from each set.

C. Optional Additional Conditioning Session
Four sets of:
400 Meter Sled Drag (you choose the loading)
Rest half the time it took you to drag

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