Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility & Movement Review
Impact/Focus: Push Jerk
Warm-up Sets/Reps x 6:00 building to a starting weight.
Climb weight across sets as able.
Every 2:00 x 6 Rounds Total
Push Jerk x 3-3-2-2-1-1
Post scores to comments.
“Shuttle to Overhead”
Complete for Time, total Reps, and weight used for the Push Jerk.
00:00-04:00
Run 200m
Push Jerk x Max Reps
Rest 1:00
05:00-08:00
Run 400m
Push Jerk x Max Reps
Rest 1:00
10:00-15:00
Run 800m
Push Jerk x Max Reps
Notes:
- Loose guideline of 60% 1RM or lighter for the MetCon.
- Scaled distances are 200,400,600m.
- Rx time goals (4 Minutes, 4 minutes, 5 minutes) for each section and how to navigate the WOD will be covered during the whiteboard brief.
- Athletes performing this WOD without the time goal per each of the three run + weightlifting tasks will be focusing on a total time score with 10 reps of push jerk per round with a 1:00 rest between rounds.
Post scores to comments.
Impact/Focus: Push Jerk
60lbs
Notes: got pulled to dispatch vehicles yesterday, will be doing the rest later tonight. (No racks open so I just used the 60 lbs bar and worked on the side ????????♀️)
“Shuttle to Overhead”
200m + 15
400m + 2
704m
Notes: used 65lbs. Rack was open today! 🙂