Monday April 24, 2023

“Some people want it to happen, some people wish it would happen, others make it happen.” – Michael Jordan

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