10 Cal Row
5 Push ups
5 Hand Release Push ups
30 Single unders
Barbell warmup: Grab an empty barbell, perform 5 reps of: Good mornings, Elbow rotations, strict press, push press, push jerk
If doing SDHP, barbell w/u 2: If doing Sumo Deadlift High Pulls, with an empty bar and hands thumb distance apart, perform 5 reps of: Sumo deadlift, Sumo deadlift with fast hip opening at the end, High Pull from the hang, Sumo deadlift high pull
15 Min to Build up to
Heavy 3 rep Push Jerk
Video courtesy of Rogue Fitness. Three words for today: Jump – Punch – Land. Remember those when doing Push Jerk today. Looking to hit a heavy set of 3, so hold onto that bar. FI you have a rack handy, take the bar out of the rack. If not, clean the weight up to the shoulders.
Odd: 45 Sec Max Calorie Row
Even: 10 Hand Release Push-ups + 20 Double Unders
*If no rower, then Max Sumo Deadlift High Pull @ 95/65
These EMOMs should be mini-sprints for you. The first one should be all-out effort or 45 seconds, then the even minutes are move quick to get more rest.
Video courtesy of WOD Star. If you at a spot where there are no rowers, you’ll sub sumo deadlift high pulls. This mimics the movement and stimulus of the rower pretty darn close.
If doing SDHP ->75/55
DUs -> 40 Single Unders
Roll out hamstrings and calves – 1 Min per side
Overhead Wall Stretch – 2 Min
Video courtesy of SSPT.