6th June 2018
WOD WOD, June 7, 2018
Showboating
Warm-up
Push Jerk (Weight)
Push Jerk Waves
Every 90’s x 9 Sets :
3-2-1-3-2-1-3-2-1
*Build to a heavy single for the day
*Option : Push Press
Push Press (Weight)
Metcon (Time)
6 Rounds for time ( 3 Each )
Row 500/400m
10 x Push Jerk @ 52.5/35kg
*Fast Transitions to bar, unbroken reps required
15 Minute cap
RX PLUS : 60/40kg
COOL DOWN
5 x 30/30
Reverse grip passive hang
B) 3 Rounds each with buddy :
P1: Row – Steady Pace
P2: KB Press / Carry Complex R/L
C) Push Jerk Breakdown – Empty bars