Thursday, 4 November WOD

Warm-up

  • 2 Rounds
    • 200m Jog
    • 3 Wall Walks
    • 200m Row
    • 9 DB Strict Press (light each arm)
  • Barbell Warm Up: (empty BB) 2 Sets
    • 5 Dip and Drives
    • 4 Push Press
    • 3 Push Jerks
    • 2 Split Jerks
    • 1 Clean and Split Jerk

STRENGTH

  • 1x [ 1 Push Press + 1 Push Jerk + 1 Split Jerk ]
  • 1x [ 1 Push Press + 1 Push Jerk + 1 Split Jerk ]
  • 1x [ 1 Push Press + 1 Push Jerk + 1 Split Jerk ]
  • 1x [ 1 Push Press + 1 Push Jerk + 1 Split Jerk ]
  • 1x [ 1 Push Press + 1 Push Jerk + 1 Split Jerk ]
    • Use the heaviest weight you can for each set.
    • Rest as needed between sets.

Work up each set. Take the bar from the floor today!

METCON

  • 3 rounds for time of:
    • Run, 800 m
    • Handstand Walk, 50 ft
    • Row, 1000 m
    • Handstand Walk, 50 ft

Scaling Options: Sub Handstand shoulder taps or try to get on and off small 5 lb plates to simulate the hsw motion by picking up your hands today, no more than 45 seconds spent on the shoulder taps. You could also sub 3 wall walks if desired. Time Cap: 30 mins

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