Thursday October 20, 2022

“We don’t laugh because we’re happy, we are happy because we laugh.” -William James

Warm Up: 
1 set:
:40 single unders
:40 BW split squats (:20/leg)
:40 alternating shoulder taps

1 set:
:40 double-unders
:40 alternating lunges
:40 wall walk hold

1 set:
:40 triple unders
:40 jumping lunges
:40 handstand hold against the wall

Specific Warm-Up: 
3-4 sets:
3 split jerks

WOD:
5 sets for load:
3 split jerks

Intermediate: 
Same as Rx

Beginner:
5 sets for load:
5 push jerks

HOME WOD: 
Equipment: 
EMOM 16:
Min 1 | :45 plank hold
Min 2 | :45 handstand hold
Min 3 | Max DB split jerks
Min 4 | Rest
– Switch arms as needed.

Bodyweight: 
EMOM 16:
Min 1 | :45 plank hold
Min 2 | :45 Handstand hold
Min 3 | Max distance broad jumps
Min 4 | Rest
– Switch arms as needed.

Movement scaling options:
Split jerk: Loading, strict press, bench press

Post-Workout Skill Work: 
For completion:
50 deficit push-ups (2/4 in)
50 close grip bench presses (empty barbell)