Friday, August 5, 2016

Friday!

Another week has gone by through this summer. Can't believe how the time has just been flying by. Few competitions coming up and we have our beach WOD this Saturday at 10am! Meeting at Tracadie Beach at that time and there will be a workout and some good fun afterwards. 

Can't wait for you to see what we have in store for you tomorrow!

Strength

2 Push Jerks + 1 Split Jerk

We'll be work on form and speed for this portion of the workout as it leads into our conditioning piece. Take this time to focus in on moving the barbell better with both movements. Get lots of speed moving that barbell up and then move with purpose getting under that barbell!

We'll start with the barbell on the floor and work on this for about 10 minutes. 

Conditioning

8 rounds total for time - alternate rounds with a partner

  • 6 Jerks (push or split) (185/125lbs) (155/105lbs) (95/65lbs)
  • 12 Bar Facing Burpees

Heavy, heavy shoulder to overhead movement followed by the constant nemesis that is called the burpee. It should be a weight you can do unbroken for the first round and then may need to break up as the rounds go on. Fly through the burpees after you finish moving the barbell. 

Afterbash

2min ME Partner Flips

You can either move the tire with your partner or you can alternate moving the tire individually with your partner for as many reps as you can. Little fun here to finish off the week!

- Team 782