WOD – Mon, Jun 12
Warm-up
Push Jerk (5 X 2 – Build to a heavy double)
Barbell comes from the floor
MINI ROUND
1 round:
4 alternating DB single-leg squats
3 push jerks
– Use workout weight/variations.
Metcon (Time)
RX
5 rounds for time:
14 alternating DB single-leg squats (20/35 lb)
7 push jerks (105/155 lb)
– Use a single DB.
INTERMEDIATE
5 rounds for time:
14 alternating DB single-leg squats (15/25 lb)
7 push jerks (75/115 lb)
– Use a single DB.
BEGINNER
5 rounds for time:
14 alternating DB reverse lunges (10/15 lb)
7 push jerks (35/45 lb)
– Use a single DB.
cool down
Accumulate:
1:00 banded shoulder stretch/side
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
1 set:
10 leg swings/leg
10 lateral leg swings/leg
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats
1 set:
10 arm swings across
10 arm swings overhead
10 torso twists/direction
5 air squats
5 sumo stance squats
5 narrow stance squats
5 air squats
1 set:
5 inchworms + 1 push-up each
:30 alternating spiderman stretches
:30 air squats
Strength Work – Push Jerk
Single Leg Squat Progressions