Warm-up Drills
I. Coach’s Choice
II. 2 Rounds of
5 x Deadlift
5 x Barbell Row
5 x Press
5 x Push/Split Jerk
III. Mobility
Impact/Focus: Push/Split Jerk
Warm-up with three sets of 5 reps before completing the workload below.
Push/Split Jerk 3-3-3-3-3
Notes: All reps today should have a :02 hold in the dip position for competency and efficiency development with this movement.
Post scores to comments.
“Truffle Shuffle”
3 Rounds for time of
Row 20kcal
30 x American KB Swings (32/24kg)
60 x Double-unders
Post scores to comments.
Skill Development
Squat Mobility/range of motion therapy efforts.
165×3 3 sets
WOD: 22m2s
Wssn’t feeling 100% today, and it showed.
135# x 2 – the dip and i just weren’t friends today.
WOD: 14:25 @ 62# Russian Swings for strongman
1 cal/pull round 1 – rest were 1-2 pulls/cal
Swings got heavy – worked in sets
DUs – unbroken the 1st set. kept getting tripped up for the remaining 2.
“Split Jerk 3s”: 135# x 3
“Truffle Shuffle” : 17:31 (24kg/SUs)
Jerk: 3 x 205lbs
“Truffe Shuffle”: 12:47 rx’d