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Thursday 02.20.2020

POSTED ON February 19, 2020

Thursday | 02.20.2020

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Warm Up: 15min
10 heidens
5 light dumbbell push jerks
5 step up and overs
:15 barbell overhead hold
x2-4 sets
 
Foundation: 15min
A. Build to a 3RM push jerk in 4-5 sets w/barbell from the rack
 
WOD:
 
RX/Level 1
1min ME box jump overs 24/20
1min ME double dumbbell push jerk 50/35
2min ME box jump overs 24/20
2min ME double dumbbell push jerk 50/35
3min ME box jump overs 24/20
3min ME double dumbbell push jerk 50/35
*score total reps
Intermediate/Level 2
1min ME box jump overs 24/20
1min ME double dumbbell push jerk 35/20
2min ME box jump overs 24/20
2min ME double dumbbell push jerk 35/20
3min ME box jump overs 24/20
3min ME double dumbbell push jerk 35/20
 
Beginner/Level 3
1min ME box jump overs 20/16
1min ME double dumbbell push jerk 35/20
2min ME box jump overs 20/16
2min ME double dumbbell push jerk 35/20
3min ME box jump overs 20/16
3min ME double dumbbell push jerk 35/20
*score total reps
*If you choose to do step ups perform them on a 24/20 box.
 
ROMWOD:
1min flat needle L/R
1min shoulder T L/R
1min standing chest opener L/R
x3
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