In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance and Fitness: Jerk – skill and work up with coach for WOD weight

Part 2 – Conditioning: “Beef Jerky Time” – score is total of max reps on jump rope work

Performance: Rx level (Rx is ON)
On a 2:00 minute clock

  • 7 Shoulder to Overhead (155/105lb)
  • 3 Burpee-Muscle Up
  • Double Unders for max reps with remainder of time

Rest 2 minutes, Repeat for a total of 4 rounds

Intermediate level
On a 2:00 minute clock

  • 7 Shoulder to Overhead @RPE 7
  • 7 Strict Pull-ups (scale to kipping when needed)
  • Double-unders for max reps with remainder of time (scale to single unders)

Rest 2 minutes, Repeat for a total of 4 rounds

Fitness:

On a 2:00 minute clock

  • 7 Strict press RPE 6
  • 7 Ring Row (at hardest position)

Single-unders for max reps with remainder of time

Rest 2 minutes, Repeat for a total of 4 rounds

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