December 29, 2016

December 29, 2016

today's workout objectives :

a) review push jerk and improve technique

b) high calorie burn via aerobic conditioning


mobility :

a) tricep smash


dynamic :

8-10 rounds of :

a) 10/8 calorie row

b) hand release pushups x 5


- 10 minute clock to complete.


Push Jerk - 6 sets, every 1:30. build.

notes :
set 1-2 = 3 reps
set 3-4 - 2 reps
set 5-6 - 1 reps

- bar comes from rig


18 minute amrap of :
50/40 calorie row
50 push jerk (115/80)
50 deadlifts (115/80)
90 sec handstand hold

notes :
- partner or solo wod. your choice.
- 240 rep round
- rx+ = solo
- scale weight as needed.
- plank for handstand hold if needed.

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