Friday 190517

Split Jerk: 5x2

Add 5-10lbs to top set from last week for all five sets. If you did not perform that workout (it was extra work), do that instead (2-2-2, 3x2.)


Every 5:00 x 4 Sets:

30/25 Calorie Row OR 25/20 Assault Bike Calories
20 Shoulder-to-Overhead, 75#/55#
10 Burpees

GEAR: 3


Extra Work:

Clean 5x2

Add 5-10lbs to top set from last week for all five sets. If you did not perform that workout (it was extra work), do that instead (2-2-2, 3x2.)


HOME WOD!

If you could only make it to the 9:30/10:30am classes today and are out a WOD because of that, here is a "Home" version for you:

Warm Up:

x3:
Run 200m
10 Perfect Burpees

A) 10 Minute Split Jerk Practice

This can be done with a broomstick or without.  If without, put hands into "Rack Position" and move your arms through extension like you would with weight.  Practice the landing position, lockout and control on the way back up.

B) Every 5:00 x 4 Sets:

Run 200m
20 Shoulder To Overhead (With broomstick)
15 Burpees