WOD

WOD
Weightlifting
Push Jerk
Press Complex
Build to a Heavy Complex:
2 Push Presses
3 Push Jerks
Metcon
Metcon (Time)
15-12-9:
Push Press (115/85)
Dumbbell Box Step-Overs (50/35) (24″/20″)

Directly Into…

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)

Mid-line Accessory
Metcon (Time)
4 Rounds:
:30 Seconds Max Banded Good Mornings
:15 Seconds Rest
:30 Seconds Max Banded Pull-Aparts
:15 Seconds Rest
:30 Seconds Max Hollow Rocks
:15 Seconds Rest

WOD

WOD  July 28, 2020

WOD
Weightlifting
Push Jerk
Press Complex
Build to a Heavy Complex:
2 Push Presses
3 Push Jerks
Metcon
Metcon (Time)
15-12-9:
Push Press (115/85)
Dumbbell Box Step-Overs (50/35) (24″/20″)

Directly Into…

15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)

Mid-line Accessory
Metcon (Time)
4 Rounds:
:30 Seconds Max Banded Good Mornings
:15 Seconds Rest
:30 Seconds Max Banded Pull-Aparts
:15 Seconds Rest
:30 Seconds Max Hollow Rocks
:15 Seconds Rest