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Tuesday April 9

Strength

5sets of 3 Push Jerks

  • Perform 5 sets of 3 push jerks at 75-80% of weight achieved most recently.
  • Sets will be done every 90 seconds.
  • You should reset each rep at the shoulders focusing on set up and proper execution.

Metcon

“Move the Bar”

4 Rounds of:
8/5 Strict C2B Pull-ups
20 DB Alt. Step-ups (35, 25) (20”, 15”) (Total Reps)
25/20 Calorie Row
Rest 1:1

Open: As written
Performance (6/4 Strict Pull-ups per round) (30, 20)
Fitness: (5 Strict Band Assisted Pull-ups) (Unweighted Step-ups)
Scaled: (8 Ring Rows per round) (Unweighted Step-ups to a lower box) (20 Calorie Row per round)

  • 25:00 Time Cap

*Alternate Options for rowing: – 400m Run per round – 20/17 Calorie Bike or Ski Erg

Accessory

Banded Back Complex:
50 Pulldowns
50 Banded Facepull-aparts
50 Banded pull-aparts (supinated grip)

*Goal to do all 150 reps with minimal rest

Melinda MettenTuesday April 9

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