WOD: Jerk Skill Work & “Jack”

WOD: Jerk Skill Work & “Jack”

Strength Skill Work: Jerk: Split Or Push Jerk.   We are working from the ground, not the rack. Work up to 50-60% of your 1RM.  Choose one style of jerk and stick with it. 8-10 sets of 3 reps.  Rest 2:00 between sets. This is not touch and go.  Skill work is done to...
WOD: Gym/Virtual Options:  Hero WOD DT

WOD: Gym/Virtual Options: Hero WOD DT

Virtual:  STRENGTH: 50-100 pushups with great form (sets of at least 5, so scale accordingly) On Rest periods, accumulate up to 100 DB curls (sets of 10 or so) CONDITIONING: 10 RFT: 10 DB clusters (squat clean into thruster) 10 renegade rows (each side) **(20 min...
Happy Veterans’ Day!  Today’s WOD is….

Happy Veterans’ Day! Today’s WOD is….

CONDITIONING “Hot Shots 19” 6 RFT: 30 Air Squats 19 Power Cleans (135, 95) 7 Strict Pull-ups 400 Meter Run accessory work: Banded Pull-through: 4 x 25. Rest 60s. – sumo stance   Today’s Hero WOD is done in honor of the Nineteen City of...