WOD BRIEF:

Strength focus today is our shoulder to overhead work with various lifts. The goal is to be able to differentiate between the overhead movements and not about the weight as well as exposure to the split jerk footwork.

METCON/Blink: This is fast, highly uncomfortable sprint work. No further explanation needed, you know what this is supposed to feel like.

  • Everyone will move onto the burpee box jumps overs at the 2min mark.

Strength

Every 2min for 14min (7 sets total)

1 Strict Press + 2 Push Press + 3 Push Jerks + 1 Split

  • Racks or floor, athletes choice depending on personal goals.

W.O.D

“Blink”

5min AMRAP

BUY IN: 30/20 Calorie Assault Bike

Remaining time: burpee box overs

 

Open/Performance – as written

Fitness – 25/15 Calorie Assault Bike

Scaled – 15/10 Calories Assault Bike

 

Optional Workout – EMOTM x 20min

  1. 10 Cal Assault Bike
  2. Burpees
  3. Box Step Ups
  4. Hollow Rocks

 

Accessory Work

100ft Overhead Carry (barbell, dumbells, kettlebells)

Slider Reverse Lunges + 50ft Seal walk w/sliders

 

**Optional Work BEFORE/AFTER class**

Every 4min x 16min

200m Run

5 Strict Pull Ups

10 Push Ups

15 Air Squats