PERFORMANCE

Warm-Up.

Two sets of:
Incline T Raises x 10 reps @ 2121
(face down, raising straight arms at 90 degrees)
Incline Y Raises x 10 reps @ 2121
(face down, raising straight arms at 45 degrees)
Incline I Raises x 10 reps
(face down, raising straight arms in front)

Followed by…

Two sets of:
Biceps Opening Curls x 5/5/5 reps
Rest as needed
Triceps Opening Extensions x 5/5/5 reps
Rest as needed

Followed by…

Every Minute on the Minute for 3 Minutes (3 sets):
6 Shoulder Press
6 Alternating Reverse Lunges w/ Bar in Overhead Position

Followed by…

Tabata x 4 sets (2 minutes):
20 seconds Jumping Lunges
10 seconds Hold w/ Legs in Jerk Receiving Position

Then…

A.
Every 90 seconds, for 4:30 (3 sets):
Behind the Neck Press in Split Jerk Position x 5 reps

Build over the course of the 3 sets.

Followed by…

Every 2 minutes, for 12 minutes (6 sets):
Split Jerk with 2-second Pause in Dip & 2-second Pause in Receiving

*Sets 1-2 = 1 rep @ 82.5% of 1-RM Split Jerk
*Sets 3-4 = 1 rep @ 87.5% of 1-RM Split Jerk
*Sets 5-6 = 1 rep @ 92.5% of 1-RM Split Jerk

B.
For time:
120 Double-Unders
60 Dumbbell Push Presses (50/35 lb DBs)
60 Dumbbell Push-Ups (hands on DB handles)
120 Double-Unders

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the running clock starts, perform…

Three sets of:
90 second Run/Bike/Row/Jumping Jacks
30 seconds of Single Leg Airplanes Each Leg
60 seconds of Inchworms
30 seconds of Divebomber Push-Ups
30 second Side Plank Each Side

When the running clock reaches 20:00, perform the following…

Every 4 minutes, for 24 minutes (3 sets) of:
Station 1: 25/18 Calorie Assault Bike or Row + 15-20 Dumbbell Hang Power Ceans + 15-20 Dumbbell Shoulder to Overhead
Station 2: 400 Meter Run + 50 Mountain Climbers

NO EQUIPMENT OPTIONS:
Bike or Row – Substitute 30 Side Shuffles
Dumbbell Hang Power Cleans – Substitute 10 Get Ups
Dumbbell Shoulders to Overhead – Substitute Pike Positon Push-Ups

Followed by…

Three sets of:
2 minutes of Stretch # 1 (your top priority stretch of choice)
Rest 60 seconds
2 minutes of Stretch # 2 (your second priority stretch of choice)
Rest 60 seconds

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Dris
Dris
April 30, 2021 6:16 am

A. Behind the neck shoulder press: 95, 115, 125

Jerks: 210, 210, 225, 225, 235, 235

B. 10:55 with 100 lb BB

Logan Harris
Logan Harris
April 30, 2021 4:47 am

Completed part B only (and silently as done first thing in the AM): 15:54 Rx. PP 12-12-12-8-8-8; PU 8-8-8-8-8-8-8-4

Toni Martos
Toni Martos
April 30, 2021 2:19 am

B. With 35 db , 14:47

Joanna
Joanna
April 29, 2021 10:54 pm

Newcomer here!

A) Behind the neck press in split jerk position: 20kg, 25kg, 28kg

B) pause split jerks
1-2 = 41.25kg
3-4 = 45kg
5-6 = 46.5kg

No WOD as left shoulder isn’t 100% yet. Did intervals on Assault Bike

Janelle Winston
Janelle Winston
April 29, 2021 3:08 pm

So, it’s been a week. We were just starting the workout on Monday, when my daughter came and told me my son Had bashed into a teeter totter and was bleeding. Large gash and no workout. Was short on time Tuesday so I just did the Snatch portion. Tried to do TTB but was still too sore from doing Annie on Sunday. Took yesterday off. Today! Did yesterday’s EMOM BMU – 8 (4) – these were all banded because I am working on eliminating the chicken wing and I figure if I do hundreds of banded with proper form, it… Read more »

Last edited 12 days ago by Janelle Winston
MR PETER G VLAHOS
MR PETER G VLAHOS
April 29, 2021 1:29 pm

Yesterday
A/B.
PU 9/5,
Press 85# 14/8,
Row 17/10,
BB Snatch 8/5
Dips 13/7 (failed 3rd & 4th rd)

Jeremy Hammock
Jeremy Hammock
April 29, 2021 8:59 am

Lots of warmup movements
Not much time
Going to attack wod at the end of the day

Behind neck split jerks all 135lbs

Split jerk
185 215 225 235 255 275

Jeremy Hammock
Jeremy Hammock
April 29, 2021 3:00 pm
Reply to  Jeremy Hammock

Wod
120 du
60 Barbell pp 95lbs
60 db push-ups
120 du
11:19

Oksana
Oksana
April 29, 2021 3:47 am

20:38 wod time. Shoulders are sobbing 🙈

Al Fraser
Al Fraser
April 28, 2021 11:11 pm

Local box WOD

6 rds 3’30 on, 1’30 off
10 DB PP @17.5kg
15 burpees
20 ab mat sit ups
Max wall ball shots in remaining time

Between 36-26