TUESDAY 9-11-18

WARM UP 2x or 10 Min 

ROW 1 min 

BIKE 1 Min

Spider man pash upx 10

Alt leg Lunge X 10

Hallow rock x 10

Ring row X 10

Empty Barbell 3X

10 x Shoulder press in Split position

STRENGTH (20 min)

Split jerk 1-1-1-1-1-1-1 reps

The split jerk allows most athletes to get more weight overhead than any other technique. Newer athletes should spend ample time drilling their mechanics prior to adding lots of weight.

Beginner Option

Split jerk 3-3-3-2-2-2-1-1-1 reps

WOD(20 Min Total)

Tabata’s (20 seconds on/10 seconds off x 8 rounds)

Tabata Assault Bike

*Rest 1 minute

Tabata Push Ups

*Rest 1 minute

Tabata Row

*Rest 1 Min

Tabata Pull ups

*Rest 1 Min 

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