Thursday 12.21.2023

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A Subtle reminder to clean the floors from Jenny during her Post WOD recovery drag (of self)… YESSSSSSSS!!!!

Warm-up Drills
I. Coach’s Choice (Dynamics, Rounds & Reps, Games, etc.)
II. Set-up, Training Flow & Movement Review
*Row Technique Development Efforts during warm-up Erg sets x 3 Rounds + Gymnastic or Barbell movement series.

Impact/Focus: Push Jerk
Warm-up Sets/Reps building to a starting weight.
Climb weight across sets as able.

Every :90 x 9 Rounds Total
Push or Split Jerk x 1-1-1-1-1-1-1-1-1

*Climb weight as able to a heavy single rep and either repeat for multiple sets as able or attempt to chase down a new 1RM.

Post scores to comments.

“Opportunity Meets Preparedness”
For time vs. a 15:00 time cap
Row 60/50kcal
Then… 4 Rounds of
5 x Push Jerk (95/65lbs)
15 x Slamball (30/20lbs)
20 x Air Squats

Notes: Training intentions, movement points of performance & Scaling/Rx+ guidance will be covered during the whiteboard brief.

Post scores to comments.

Samy Daghir

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