Tuesday
Warm-up
Warm-up
1 set:
10 leg swings/leg (across the body)
10 good mornings + jump
10 leg swings/leg (across the body)
10 good mornings + jump
1 set:
10 leg swings/leg (front and back)
10 push-ups to down dog
1 set:
10 box step-up overs
10 strict press (35/45 lb)
1 set:
10 box jump-overs
10 push press (35/45 lb)
Push Jerk Progressions
3 sets:
5 push jerks
5 box jump-overs
Metcon
Metcon (Time)
RX
3 rounds for time:
15 push jerks (105/155 lb)
15 box jump-overs (20/24 in)
3 rounds for time:
15 push jerks (105/155 lb)
15 box jump-overs (20/24 in)
INTERMEDIATE
3 rounds for time:
15 push jerks (85/125 lb)
15 box jump-overs (20/24 in)
3 rounds for time:
15 push jerks (55/75 lb)
15 box step-overs (12/20 in)
Metcon
Post WOD:
EMOM 8:
:30 max ring dips
EMOM 8:
:30 max ring dips
Cool Down
3 sets:
10 ATY raises
:30 doorway pec-stretch/side
10 ATY raises
:30 doorway pec-stretch/side
Choose a weight you can do 3 sets or less each round
Avoide weight that is so light you finish in unbroken sets.