WODs
 | Tue, Aug 15 2017 |  |
| Back Squat Wave (V2d) | 20170815 Power Hour / Open gym | Core Work 1-2 (After party) |
Back Squat Wave (V2d)
(Weight)
Back Squat Wave (V2d)
Perform the following
3 reps @ 75%
2 reps @ 80%
1 reps @ 85%
3 reps @ 80%
2 reps @ 85%
1 reps @ 90%
3 reps @ 85%
2 reps @ 90%
1 reps @ 95%
| Duane | 285 Rx | 245-285 | | Sarah | 205 Rx | 165-205 |
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20170815 Power Hour / Open gym
(Check In)
4 Rounds:
400 Meter Run
24 Air Squats
12 Power snatch (75/55)
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5 sets:
5 reps Strict Press in Split Stance at 30-40% of 1RM Jerk
-rest 2min b/t sets
-You will begin by putting your feet into a split jerk position and then maintain that position while performing 5 strict presses. Make sure that the front knee isn't past the toes and the back knee is slightly bent. This movement will strengthen your overhead position, core stability, and split jerk technique.
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5 sets:
5 reps
Half-press variation Tall Jerk:
1. Keep the weight balanced on the heels/Midfoot pwhile 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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Core Work 1-2 (After party)
(Check In)
1 Rounds:
30 Partner SitUps with 10#/5# Plate
30 Partner Leg Throwdowns (10 Straight, 10 Left, 10 Right)
30 High Five Planks
Complete after the WOD,
AS A GROUP (as feasible)
Planned: Wed,Jul17,2019 Tue,Feb6,2018 Mon,Nov6,2017 Tue,Aug15,2017 Thu,Sep8,2016
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