20170706

Warm Up:

50 Single Unders

25 L-leg SUs

25 R-leg SUs

50 alt SUs

10 Russian Baby makers

10 Bow to bends

10 Thoracic High Fives

10 push ups

S/S/S:

Push Jerk

 

3X5

 

Increase weight ea set

Second trip to Push Jerks on this cycle.  We are now on 3X5.  Less sets means you should aim to start heavier.  Goal – hit the heaviest set you hit the 5X5 week on your second set (or heavier).  Then, hit a heavier 5 rep set to end

WOD:

For Time:

200M Run

10 DB Squat Cleans (50/35)

50 Double Unders

16 Alt DB Snatch (50/35)

200M Run

16 Alt DB Snatch (50/35)

50 Double Unders

10 DB Squat Cleans (50/35)

200M Run

Scaling:

Run -> 250M Row

DB weight -> as needed

DUs – 50 Penguin jumps + 10 min DU practice AFTER WOD

Cool Down:

Couch stretch – 3 min per side

 

Banded Bully Stretch – 2 min per side

 

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