Warm Up:
1 set:
10 alternating Samson stretches
10 alternating scorpion stretches
50-foot alternating soldier kicks
50-foot alternating quad stretches
50-foot alternating Cossack squats
50-foot broad jumps
50-foot high knees
50-foot butt kickers
50-foot skip for distance
50-foot skip for height
1 set:
200-m run
10 shoulder presses (empty barbell)
1 set:
200-m run
10 push presses (empty barbell)
1 set:
400-m run
Skill Work:
On a 10:00 clock for load:
Build to a heavy 1-rep push jerk
WOD:
4 rounds for time:
400-m run
10 push jerks (105/155 lb)
Intended Stimulus: 9-14 Minutes
Intermediate:
4 rounds for time:
400-m run
10 push jerks (95/135 lb)
Beginner:
3 rounds for time:
400-m run
10 push jerks (45/65 lb)
HOME WOD:
Equipment:
4 rounds for time:
400-m run
15 DB push jerks
– Use two DBs.
Bodyweight:
4 rounds for time:
400-m run
15 handstand push-ups
Movement scaling options:
Run: Distance, bike, row, ski
Push Jerk: Load, DB push jerk, push press, seated DB shoulder press
Partner option:
4 rounds for time with a partner:
400-m run
20 push jerks (105/155 lb)
Cool down:
Accumulate:
1:00 calf stretch/leg
1:00 banded shoulder stretch/arm