Skill Work:
3-5 sets.
5 push jerks
– At least one set should be heavier than your workout weight.
WOD:
For time:
50 push jerks (105/155 lb)
50 toes-to-bars
35/50-cal Echo bike
Intended Stimulus: 10-15 Minutes
Intermediate:
For Time:
50 push jerks (75/115 lb)
35 toes-to-bars
35/50-cal Echo bike
Beginner:
For Time:
35 push press (35/45 lb)
35 hanging knee raises
20/30-cal Echo bike
Home Workout:
For time:
50 dumbbell push jerks (35/50 lb)
50 V-ups
800-meter run
– Use two dumbbells.
Movement scaling options:
Push jerk: Load, reps, push presses, dumbbell push jerks
Toes to bar: Reps, knees to armpits, hanging leg raises, lying leg raises, V-ups, sit-ups
Echo bike cals: Calories, run, row, ski
Post-Workout Skill Work:
200-m DB waiters walk