Sunday April 28, 2024

“Great works are performed, not by strength, but by perseverance.” – Samuel Johnson

Warm Up: 
2 sets:
200-meter run
:20 handstand or pike hold
10 plank shoulder taps
10 air squats
10 reverse lunges

Skill Work: 
Every 2:00 for 5 sets:
3 shoulder presses
3 push jerks
– Build to a heavy complex.
– Take the bar from the floor.

WOD:
3 rounds for time:
30 alternating single-leg squats
15 push jerks (65/95 lb)

Intended Stimulus: 5-9 Minutes

Intermediate: 
3 rounds for time:
20 alternating single-leg squats
15 push jerks (65/95 lb)

Beginner:
3 rounds for time:
20 alternating forward step lunges
15 push jerks (35/45 lb)

Home Workout: 
3 rounds for time:
30 alternating single-leg squats
15 dumbbell push jerks (35/50 lb)
– Use two dumbbells.

Movement scaling options:
Single leg squat: Reps, hook-behind-heel squats, forward step lunges
Push jerk: Load, dumbbell options, push press

Cool down:
1 set:
1:00 barbell quad mash/leg
:30 Samson stretch/leg