Warm Up:
1 set:
:30 row (easy pace)
:30 alternating Samson stretch
:30 ring rows
1 set:
:30 row (moderate pace)
:30 push-up to down dog
:30 jumping pull-ups
1 set:
:30 row (moderate pace)
:30 plank hold
:30 pull-ups
1 set:
:30 row (fast pace)
:30 push-ups
:30 pull-ups
Skill Work:
On a 8:00 clock:
Build to a heavy 5-rep touch and go push jerk from the floor
– Athletes may NOT rest with the bar in the front rack between reps.
BENCHMARK WOD: 2007 EVENT 1
For time:
1000-m row
then…
5 rounds:
25 pull-ups
7 push jerks (95/135 lb)
Time Cap: 17 Min
Intermediate:
For time:
1000-m row
then…
5 rounds:
15 pull-ups
7 push jerks (75/115 lb)
Beginner:
For time:
1000-m row
then…
5 rounds:
15 jumping pull-ups
7 push jerks (65/95 lb)
Movement scaling options:
Row: Distance, run, bike, ski
Pull-ups: Volume (no less than 15), jumping pull-ups, ring-rows
Push jerks: Load, push press, single-arm DB push jerk or push press
Limited equipment:
For time:
1000-m run
then…
5 rounds:
25 pull-ups
10 DB push jerks (35/50 lb)
Cool down:
Accumulate:
1:00 banded shoulder stretch/arm