WOD Blog

Thu, Jan 5 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3193 days ago)

1.5.23


(Check In)
Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
Banded 7's
-into-
6 min AMRAP
10 Box Jumps (low)
3 Shoulder Press (empty bar)
3 Push Press (empty bar)
3 Push Jerk (empty bar)


2. Strength Prep
Athletes will be performing push jerks from the rig. Have athletes ensure that their lifting area is clear of any items that the bar could be dropped on. Also, ensure that they are working far enough away from the rig so that a dropped rep won’t make contact with the uprights. Athletes will be performing 3 reps at a time and should move the feet with each rep and reset the feet with the completion of each rep before going again.


3. Workout Prep
1 set:
4 Alternating Dumbbell Snatch
4 GHD’s
4 Box Jumps

Strength
Push Jerk
3 Push Jerk x 5 sets @60-70% (1RM Clean and Jerk)

- Rest 60-90 seconds between sets -

Workout
Kristoff and Sven

16:00 Amrap
16 Alternating Dumbbell Snatch (50/35)
16 Stick Sit ups (Or GHD's)
16 Box Jump Overs (20)

Modified
16:00 Amrap
16 Kettlebell Swings (eye level)
16 Sit Ups
16 Box Step Ups (20)


Mobility
1:00 Barbell Quad Smash (each side)
1:00 Couch Stretch (each side)
1:00 Trap Smash (each side)