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: Turkish Get Ups, Run, KB Swings, Goblet Squats

WOD: GYM & VIRTUAL OPTIONS

Gym: STRENGTH: YOUR NEXT LIFT 3 X 5 METCON: FOR TIME: 30 pullups 10 burpees 20 pullups 20 burpees 10 pullups 30 burpees   Virtual: STRENGTH: 5 sets of: WITH :30 rest in between  1a) single arm half kneeling Arnold press  x  10  1b) gorilla rows x 10 ...
WOD: Turkish Get Ups, Run, KB Swings, Goblet Squats

Saturday’s At Home WOD

At Home WOD: Skill – 1 Gymnastics Skill + 1 Bodybuilding movement for a body part that needs attention Conditioning: 5 Rounds of 40s work/20s rest: 1a) Jumping Jacks 1b) Jump Rope – Singles or Doubles 1c) Mountain Climbers 1d) Abs with plate switch...