WOD

Monday, March 11th

03/11/2019

WARMUP:

 

Chipper Warmup (8:00 cap)

 

10 Cal Bike

 

20 Up Downs

 

20 DB Hammer Curls

 

20 Broad Jumps

 

20 DB Shoulder Press

 

20 Mountain Climbers (each side)

 

20 DB Renegade Rows (Row + Row + Pushup)

 

 

 

Push Jerk Warmup:

 

5 Dip, Jump, Land

 

5 Dip, Jump, Land v2.0

 

5 Dip, Jump, Punch

 

5 Push Jerks

 

 

 

Rope Climb Progression:

 

:10 second Hold on Rope

 

5-7 Rope Pullups

 

5-7 Knees to Chest

 

 

 

STRENGTH/SKILL:

 

EMOM x 8 MINUTES
MIN 1 - 4 Push Jerks*
MIN 2 - 1-2 Rope Climbs
*Building to Workout Weight

 

 

 

WORKOUT:
AMRAP x 13 MINUTES
6 Push Jerks (185/135)(135/95)
2 Rope Climbs

 

CORE FINISHER:
100 Hollow Rocks
*Every 10 Reps, :30 Plank Hold