Tuesday 02-12-19 S

Monday, February 11, 2019

Warm Up: 
Row 1000/800ms
Banded Distractions x 3 mins   
Couch Stretch x 1 min per  
Calve Stretch x 1 min per 
+
Grab Light/Moderate DBs & Jump Ropes...
+
2 Sets of: 
5 DB Strict Press + 5 DB Push Press 
10 Alternating Walking Lunges 
- just leave the jump ropes out for wod 
+
Empty BB...

Skill Work: 
Double Pause Split Jerk  
- 1 sec pause in the initial dip/drive 
- 1 sec pause in the landing/split 
 

Strength & Skill: 
Every 90 Secs for 6 Sets: 

1 Push Press + 1 Split Jerk @ 135/95 (adv. 155/105)  
- take this off a rack; slightly heavier than wod weight  

Workout: 
10 Rounds: 

5 Push Press 115/75 (135/95)  
10 Burpees 
30 Double Unders 
- rest 1 min bw rounds  

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