WODs
 | Tue, Jan 26 2016 |  |
| 20160126 Sunmary | Tall Jerks 5x5 | 12x5 OH Press 50 max | Ogar | Other Results |
20160126 Sunmary
(Time)
Mobilize as needed prior to class
:30 WarmUp
30 Sec HS Hold
200M Run
20 AirSquats
200M Run
10 Push-ups
200M Run
20 Walking Lunges
200M Run
10 Burpees
30 Sec HS Hold
:40
Tall Jerks (EmptyBar, No Rack)
:50
12x5 Overhead Strength
:15
Ogar
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Tall Jerks 5x5
(Weight)
Perform 5 sets of 5 reps
Half-press variation Tall Jerk:
1. Keep the weight balanced on the heels while maintaining full foot contact with the floor.
2. Press the empty bar about halfway up (approximately to the top front of the forehead) and hold—this is the starting position for the lift.
3. Lift the feet and move into the split position as you punch under as described above.
Only add weight past the bar as advised by the trainer.
***The purpose of this movement is to improve aggressiveness, timing and accuracy in the jerk.
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12x5 OH Press 50 max
(Reps)
Perform 3 Rounds of 5 Strict Press Reps @ 50% SP Max (increase weight each round)
then;
Perform 3 Rounds of 5 Push Press Reps @ 60% PP Max (increase weight each round)
then;
Perform 3 Rounds of 5 Push Jerk Reps @ 70% PJ Max (increase weight each round)
then;
Perform 3 Rounds of 5 Split Jerk Reps @ 80% SJ Max (increase weight each round)
then;
rest 180 seconds
Max effort Push presses at 50% PP Max
record weights in comments, score is max reps
Planned: Tue,Mar23,2021 Tue,Sep25,2018 Mon,Oct16,2017 Thu,Apr20,2017 Tue,Oct4,2016 Thu,Jun9,2016 Tue,Jan26,2016 Mon,Jun29,2015
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Ogar
(Reps)
'Ogar'
14 minute AMRAP of:
3 snatches (touch and go) 135/95
1 muscle up/ 3 chest to bar pull-ups for scaled
12 wall balls 20/14
as of 10/21/15, 95# snatch for women is RX
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