Strength
a) Split/Push Jerk – 12 min to find 1RM
b) 3×5 Shoulder Press (80%)
Conditioning
Row 1000m
50 Double Unders
15 HSPU
40 Double Unders
12 HSPU
30 Double Unders
9 HSPU
20 Double Unders
6 HSPU
10 Double Unders
3 HSPU
Row 1000m
Midline (Choose one)
3×10 Strict Toes To Bar
3×12 Barbell Rollout
3×12 Tempo GHD Sit-up (5 sec count down & up)
WOD Notes: There is no deficit on the HSPU. Advanced athletes should do reps as Rx’d (45 total reps). You may scale the reps of HSPU by doing 10/8/6/4/2 each round for a total of 30 in the WOD or if you don’t have any HSPU you may do Push Presses @ 55% of your 1RM Push press for Rx’d reps. Scaling for double unders are 25, 20, 15, 10, 5 double unders each round or you will do triple the amount of singles each round. The WOD starts and ends with a 1000m row.
Lots of Jerk PR’s tonight! Great job everyone!
Julie all the way to the top for the 1st time last Saturday!