Warmup:

200M jog

Spider-Man lunge 30’

Heel2Toe 30’

Side lunge 30’ and back

Inchworm 30’

1:00 Ski Erg

10 Cobra to Down Dog

10 Over & Backs

Barbell Warmup –  With an empty bar, perform 5 reps of: Strict Press, Push Press, Push Jerk. Prior to WOD, do 4-5 sets of Bench, building in weight to the weight you plan to use in the WOD

S/S/S:

Push Jerk

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics.

Fourth time hitting our Push Jerk this cycle.  Just like Wednesday with the banded deadlift, look to finish with a heavy single for the day.

WOD:

15 Min EMOM:

Min 1 – 5 Bench Press @ 70%

Min 2 – 100’ Dual KB Farmer Walk (55/35)

Min 3 – 15 Med Ball Sit Ups (20/14)

Video courtesy of Matthew Stevens.

As seen in the demo video, make sure to finish the Med Ball sit ups with the med ball overhead.

Scaling Options:

Bench -> 50% of 1RM

KB weight -> 35/25 -> as needed (ELITE:70/55)

MB weight -> 14/10 -> as needed

Cool Down:

Scorpion Stretch – 1 Min per side

Cobra Pose – 2 Min