NEWS

  • NUTRITION RECHARGE: Started yesterday! It’s not too late to sign up!
  • BONUS POINTS: 250 burpees

WOD

“Really Excited About It”

METCON

STRENGTH
Jerk 5×3, across
FOR TIME
50 Calorie Bike
40 Toes to Bar
30 Shoulder to Overhead
20 Dumbbell Snatch
Weight: 115/75, 50/35

MASTERS

STRENGTH
Jerk 5×3, across
FOR TIME
40 Calorie Bike
40 Knee Ups
30 Shoulder to Overhead
20 Dumbbell Snatch
Weight: 95/65, 35/20

MOVE

STRENGTH
Jerk 5×3, across
FOR TIME
30 Calorie Bike
40 Leg Lifts
30 Shoulder to Overhead
20 Dumbbell Snatch
Weight: 75/55, 25/15

WOD GUIDANCE & GOALS
Coaches will help you build to 80% of your 1 rep max jerk, and you’ll maintain the same weight for all five sets of 3 reps. For the chipper, complete the 50 calorie bike around 4 minutes (scale to meet the time domain). To save your grip and hip flexors, divide toes to bar sets into 10-15 reps at time. The shoulder to overhead (the jerks you just practiced!) is on the lighter side. You should be able to get at least 10-12 reps before having to break the set. Then complete the 20 snatches unbroken. Target 12 minutes.

Post Time to Comments. Compare Jerk Score HERE.

HOME WOD

800 Meter Run
40 Leg Lifts
30 Push Ups
20 Sit to Stands

ENDURANCE

Rest