WOD Brief
METCON: Grunt work with a little bit of running! Going long today!
Devil’s Steps

10 Rounds for time

7 DB Devil’s Presses (50/35) or Plate 45/25

14 DB Box Step-Overs (50/35)|(24/20)

  • 25min time cap

Open – add a weight vest 20/14

Performance – no weight vest

Fitness – 35/20 or 53/35 Kettlebell Swings or Plate 95/15

Post Workout

Not for time:
75 Curls w/ Band
75 Tricep Pull-Down w/ Band

 

 

Barbell

Topic: Overhead (Jerk)

Techniques and Drills

Dip Drives

Drill – Dip Drives on the wall (PVC)

Drill – Jerk Drives 5×5

Complex

Drill – 1 Strict Press + 2 Push Press + 3 Push Jerk

Split Jerk

Drill – Footwork

Drill – Recovery

Drill – Barbell

Aerobic Capacity

2 mile Run

Or

Sweat it Out

Assault bike or Air Runner

2 MIN “ON”

2 MIN OFF

90 SECONDS “ON”

90 SECONDS OFF

1 MIN “ON”

1 MIN OFF

30 SECONDS “ON”

30 SECONDS OFF