WOD – Mon, Apr 24
Warm-up
SPECIFIC WARMUP
PUSH JERK PROGRESSION
5jump and land (hands at sides)
5jump and land (hands at shoulders)
5 jump punch and land with arms extended overhead
5 push jerks empty BB
Push Jerk (Every 90 second for 12:00 minutes
Build to a heavy 1-rep push jerk)
Build to a heavy 1-rep push jerk)
Build to a heavy 1-rep push jerk above work out weight.
042423 WOD (Time)
RX
4 rounds for time:
400-m run
10 push jerks (105/155 lb)
INTERMEDIATE
4 rounds for time:
400-m run
10 push jerks (95/135 lb)
BEGINNER
3 rounds for time:
400-m run
10 push jerks (45/65 lb)
INTENDED STIMULUS
9:00-15:00.
Complete each run in 2:30 or less.
Push jerk loading should allow athletes to finish each set in 2 sets or less.
Cool Down
Accumulate:
1:00 calf stretch/leg
1:00 couch stretch/leg
1:00 banded shoulder stretch/arm
2minutes Rowing Running Biking
Over All Dynamic Body Activation
1 set:
10 alternating Samson stretches
10 alternating scorpion stretches
10 alternating bridges
25-foot alternating soldier kicks
25-foot alternating quad stretches
25-foot alternating Cossack squats
25-foot high knees
25-foot butt kickers
25-foot skip for distance
25-foot skip for height
25-foot lean fall run
1 set:
200-m run
10 shoulder presses (empty barbell)
1 set:
200-m run
10 push presses (empty barbell)
1 set:
400-m run