WODs

"Rogue Bludger"

Context:  Competition – Getting psyched up for a new PR

Skill Practice Warm Up: Spend 6 minutes working up to a challenging shoulder press (80-90%)

Strength: 3-2-2-2-1-1-1-1 Split jerk or push jerk (Increase the load each set if possible, working up to a new max) Video on how to lower the weight without dying here

Metabolic Conditioning: “Rogue Bludger”

For time. 3 rounds.

6 high box jumps (Health: 12″/20″, Athletic: 20″/24”, Performance: 24″/30”)

12 jerks (Health: 45#/55#, Athletic: 55#/75#, Performance: 75#/115#)

24 wall ball (Health: 8#-9ft/10#-10ft, Athletic: 10#-9ft/14#-10ft, Performance: 14#-9ft/20#-10ft)

Scaling Guide: 6 – 10 minutes, about 2.5 minutes per round. Scale Up: 30/36in box jump, 85/135lb jerks

Coaching Tips: Take your time on the box jumps to avoid any ‘misses’. Use an efficient jerk early on to make sure your shoulders are fresh for the wall balls. Pace the wall balls on the first two rounds so that you can go right into the box jumps on the next round, but go ‘big’ on the last set to get a good score.

Optional ‘Cash Out’ or Hypertrophy: max rounds of ‘Cindy’ in 4 minutes, OR 3 sets of 12 db curls in a super set with 12 loaded hip extensions on the GHD

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