Warmup
Strength
Push jerks
5-3-2-2-1
(Build )
WOD
RX
For time:
60/75-cal row
21 push jerks (95/135 lb)
60/75-cal row
15 push jerks (105/155lb)
60/75-cal row
9 push jerks (135/185lb)
SCORE:
TOTAL TIME
Level 2
For time:
45/60-cal row
21 push jerks (65/95 lb)
45/60-cal row
15 push jerks (75/115 lb)
45/60-cal row
9 push jerks (95/135 lb)
SCORE:
TOTAL TIME
Level 3
For time:
21/30-cal row
21 push jerks (35/45 lb)
21/30-cal row
15 push jerks (45/55lb)
21/30-cal row
9 push jerks (55/65 lb)
SCORE:
TOTAL TIME
SKILL WORK
Rest, stretch, recover.
ABOUT THE WORKOUT
INTENDED STIMULUS
15:00-22:00.
Rows in 3:30-5:30.
Push jerks in 1-3 sets in under 2:30.
Mix of longer monostructural efforts while building to a heavy set of push jerks.
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