WOD

METCON

STRENGTH
Push Jerk
7×2, building
FOR REPS
AMRAP 5
Up Ladder by 2 Reps
2 DB Squats
2 Chest to Bars
4/4, 6/6, 8/8, etc.,
Weight: 50/35

MASTERS

STRENGTH
Push Jerk
7×2, building
FOR REPS
AMRAP 5
Up Ladder by 2 Reps
2 DB Squats
2 Pull Ups
4/4, 6/6, 8/8, etc.,
Weight: 35/20

MOVE

STRENGTH
Push Jerk
7×2, building
FOR REPS
AMRAP 5
Up Ladder by 2 Reps
2 DB Squats
2 Jumping Pull Ups
4/4, 6/6, 8/8, etc.,
Weight: 25/15

WOD GUIDANCE & GOALS
Coaches will take you through a progression to learn and master the push jerk. Focus on squeezing you butt (opening your hips) BEFORE pressing under the bar, to maximize your lifting potential. You’ll then build to an 8.0/10 effort for the first working sets of two, and IDEALLY build by .2-.3 effort every set. Take at least :90 between sets for a full recovery.

THEN, thanks to the Legends competition we have a short and spicy up ladder of db squats (2 dumbbells held on your shoulders), and chest to bar pull ups. Move quickly through the set of 2, 4, and 6 reps. The set of 8 will start to really slow you down. Target completing the round of 10 reps.

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