03.24.2023

 
Shoulder Circuit
Bicep Openers x 10 reps
youtube.com/watch?v=M5HVq5ZGAK0&index=26&
Xiopang x 10 reps
youtube.com/watch?v=IFogvD_J2Vc&
Bent Over Rows x 10 reps
youtube.com/watch?v=JTmjtnvA9tA&index=27&
Bicep Curl + Push x 10 reps
youtube.com/watch?v=J73kAZQNDF0&
 
 
Strength
Jerks
behind the neck jerks- push or split
10 sets of 2 @ 60-80%

WOD
"In The Air"
4 rounds for time
clean & jerk x 5 reps 185/125  135/95  95/65
shuttle runs x 5 (out and back 25 feet)
rope climbs x 2 
rest 1:00

10.06.2021 Partner WOD

Warm Up
2 rounds
2:00 row- pick up the pace on the last 30 seconds
10 rower pike ups
10 Russian baby makers
5 each underswitch to crab reach




Strength
A. 5 sets of 3 behind the neck split jerks @ light weight
take a 3 second pause in the catch

B. 5 sets of 3 power clean + 1 push jerk
all sets at 70-75% of max clean & jerk


WOD
"Powerhouse"
with a partner- switch when the sled pull is complete
15:00 AMRAP
A. sled pull x 50m + 2 plates on sled
B. AMRAP
5 power cleans 135/95 115/75 95/65
4 each side lateral hops over the barbell
*partner A works on the sled pull while partner B completes as many rounds as possible of the power cleans and lateral hops. Total hops = 8 reps. Score is how many rounds and reps of the AMRAP