WOD – Tue, Nov 22
Warm-up
SPECIFIC WARMUP
PUSH JERK PROGRESSION / LOADING
5 jump and land hands at side
5 jump and land hands at shoulders
5 jump, punch and land
5 push jerks empty BB
5 push jerks light weight
Push Jerk (Weight)
EMOM 8:
3 push jerks
SPECIFIC WARMUP
SHOULDER-TO-OVERHEAD CYCLING
3 sets x 5 push press coach lead reps.
WORKOUT PREP
1-2 sets:
:20 double-unders, attempts, speed steps, or single-unders
5 burpees
221122 WOD (Time)
RX
2 rounds for time:
100 double-unders
25 shoulder-to-overheads (65/95 lb)
25 burpees
INTERMEDIATE
2 rounds for time:
1:30 double-unders
25 shoulder-to-overheads (55/75 lb)
25 burpees
BEGINNER
2 rounds for time:
75 single-unders
25 shoulder-to-overheads (35/45 lb)
15 burpees
<h3>INTENDED STIMULUS</h3><ul><li>~12:00.</li><li>10-15 burpees in 1:00.</li><li>Use a lightweight for the shoulder-to-overhead.</li><li>Consider a push press for the shoulder-to-overhead and then move to the jerk if you tire and still need to hang on to the bar.</li><li>Scale the double-unders to a simpler option while maintaining the volume.</li><li>Build to a heavy push jerk before the workout.</li></ul>
Cool Down
1 set:
1:00 banded shoulder stretch/side
1:00 pigeon pose/side
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
On a 5:00 clock:
10 calf raises
10 high knees in place
10 alternating T-rotations in plank
10 single-arm overhead arm circles/arm