WODs

"Aftermath"

Context:   Competition – Get psyched up for a new max on jerks.

Strength: 3-2-2-2-1-1-1-1 split or push jerk – Test! (8 sets, adjust load each set working up to a max)

Metabolic Conditioning: “Aftermath“

For time. 5 rounds

Kipping Handstand Push-ups (Health: 8 dumbbell shoulder press, Athletic: 4/6 kipping HSPU to 1 abmat, Performance: 6 to 1 abmat/8 kipping HSPU)

12 dumbbell hang power clean -dumbbell in each hand- (Health: 15#/20#, Athletic: 20#/30#, Performance: 30#/45#)

16 box jumps (Health: 8″/12″, Athletic: 12″/20″, Performance: 20″/24”)

Scaling Guide: 7 – 12 minutes, about 1:45 per round. Scale Up: Kipping HSPU at a 2/4″ deficit, and 35/50lb dbs.

Coaching Tips: Make sure you use your hips on the dumbbell hang power cleans. If you end up ‘curling’ the weight, it will make the handstand push-ups more difficult. Be sure to finish each rep [of the dumbbell hang power clean] with the dumbbells in a legit ‘rack’ position (elbows in front of the load). For box jumps, jump up and then step down are preferred (as usual).

Optional ‘Cash Out’ or Hypertrophy: 8 toes to bar, 30 double unders, 4 rounds, OR 3 sets of 12 strict toes to bar in a super set with 12 banded good mornings

Facebook Auto Publish Powered By : XYZScripts.com