Thursday’s WOD


Skill:


Split Jerk + Complex Review


Strength:


e90s x7 - From the Rack:

2x Split Jerk

**This will be from the rack. Beginning at a light to moderate weight (30-40%), athletes will build up to a challenging 2-rep Split Jerk weight. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning. 


WOD:


On a 10 min Clock: 


Part A:

3 Rounds: 

30 Double Unders / 60 Singles  

15 Shoulder to Overhead @30-40% / 2-3 UB Rds (75/55)


**REST 2 min**


Part B

30 Double Unders

1 Shoulder to Overhead @60-70% / 3-5 UB Reps (165/110)


30 Double Unders

2 Shoulder to Overhead


30 Double Unders

3 Shoulder to Overhead and so on adding +1-rep until time expires...


Accessory Work:


For Time:

100m (50R/L) 1-Arm OH KB Carry (53/35)

5 Sandbag Cleans over the Shoulder (150/100)

https://youtu.be/Vimkb_5WHQY


100m (50R/L) 1-Arm OH KB Carry (53/35)

4 Sandbag Cleans over the Shoulder


100m (50R/L) 1-Arm OH KB Carry (53/35)

3 Sandbag Cleans over the Shoulder and so on subtracting -1 rep each round.

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301 N. Stockwell Rd, Evansville, IN 47715

812-404-0095

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