04272019

26
Apr

04272019

Post Open Cycle Week 4, Day 5

Warm-up:
Jerk Work
3 x 5 Jerk from a Lunge
3 x 5 Pause Split Jerks
then,
90 sec Twisted Cross Stretch (ea. side)

Strength:
Split Jerk
1-1-1-1-1-1-1 AHAP

Athlete’s choose one of the following, Bodybuilding or Partner WOD. Feel free to stay after class and do the other not chosen, or the Extra Work!

Bodybuilding Saturday!
Barbell Bicep Curls
3 x 12 AHAP then, 1 x 15+
Banded Leg Extension (band on rig)
3 x 25 (3 sets each leg)

Partner WOD:
One Partner Working at a Time (except for run)
For Time:
1000/850m Row
800/600m Run (together)
60 Pull-ups
40 Wall Balls (Passing WB to each other off wall)
60 Hand Release Push-ups
800/600m Run (together)
1000/850m Row

Extra Work:
ROMWOD!
Time to stretch, focus on breathing, and get ready to enjoy the rest of your weekend.