Daily archive for January 8, 2018

Time for a Hero to start the Week

1) STRENGTH & SKILL (15 min)
Push Jerk 3×5
Split Jerk 3×5

*Working percentages 50-60% of max S2OH

Note: Focus on your overhead and rack position for all your jerks. Pause in both the catch and the starting position to ensure your focusing on these key points. To do this keep your weights light-moderate.

2) Hero WOD
“GERALD ATWOOD”

AMRAP in 10 minutes
1 Clean
2 Front Squats
1 Shoulder-to-Overhead

Rx – Workout weight is 70% of your 1 Rep Max Front Squat. Only follow the recommended percentage if you are maintaining form.

Note: Choose any style of clean and shoulder-to-overhead technique you are most comfortable with.

3) AP
Midline
3 Rounds
15 Windshield Wipers
30 sec L-Hold