Tuesday, October 25, 2016

Nice little test today of WOD 1 from the Island Throwdown. 

We'll be going over the clean and jerk to get underneath the bar to set up for your overhead squats in a few classes over the next few weeks. We'll also be hitting a few overhead squats in different WODs to set you up for that workout when we do test it. 

Time for some more strength and skill work. 


Strict Press

  • 3 reps @ 80%
  • 3 reps @ 85%
  • ME reps @ 90%

You know the drill. Let's continue to build that base strength. 


16min EMOM

  • 0: 3-5 Strict HSPU
  • 1: 2-4 Bar MU's or 3-5 Pullups/C2B or 3-5 Strict Banded Pullups
  • 2: 12-15cal Row
  • 3: 1 Jerk + 3 Behind the neck Jerks (skill work)

Some upper body skill work after a lung burner today. The last movement we want you to get comfortable with is moving the bar from your jerk to behind your neck and then lifting it overhead. No squatting as we are squatting on Wednesday and we want to save the legs!

- Team 782