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Wednesday – 10/11/2017

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The Workout for Wednesday is:

 

WARM-UP

  • 200m run
  • 5 Inchworm Push-Ups
  • 10 Scorpions
  • 10 Cobra Push-Ups
  • 10 Bottoms Up

 

WOD SPECIFIC

Jerk Technique

 

STRENGTH

(Performance)

In 15 minutes, establish 1RM Jerk (any style)

(Fitness)

AMRAP x 12

  • DB Curl and Press x 12
  • DB High Carry Lunge x 50′
  • Leg Raise x 20

 

CONDITIONING

“Helen”

3 Rounds For Time

  • 400m Run
  • 21 KB Swings (55/35)
  • 12 Pull-Ups

 

EXTRA CREDIT

-Mobility: Athlete Specific (10-15 min.)

-Endurance: For Time

“Flight Simulator”

Unbroken sets of Double-Unders

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

*Compare to August 25th