WOD

“Stop Apologizing”

METCON

STRENGTH
Split Jerk
2-2-1-1-1
*building
FOR REPS
4 x AMRAP 1
Kettlebell Swing
Bike
Rest
Weight: 50/35

MASTERS

STRENGTH
Split Jerk
2-2-1-1-1
*building
FOR REPS
4 x AMRAP 1
Kettlebell Swing
Bike
Rest
Weight: 35/26

MOVE

STRENGTH
Split Jerk
2-2-1-1-1
*building
FOR REPS
4 x AMRAP 1
Kettlebell Swing
Bike
Rest
Weight: 26/18

WOD GUIDANCE & GOALS
Technique Day! Coaches will breakdown the mechanics and technique of the split jerk, which you’ll take from the racks. Slowly build to your first working set of two reps (85%) and then ideally build in weight for the remaining sets, potentially hitting a new one rep max! Remember, form over weight ALWAYS! Then for a little lunge burner, do as many kettlebell swings as possible in one minute, bike as many calories as possible in the next minute, and rest on the third minute. Record your total swings and total calories combined for all four rounds.

Post Weights + Reps  to Comments. Compare Scores HERE.

HOME WOD

4 x AMRAP 1
Sit Ups
Push Ups
Squats

ENDURANCE

3x1k, rest 2 min