Aug 7, 2017

Tuesday 2017.8.8

Warmup

100 Side straddle hops
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then
“27” Squats
(air squat sequence thru normal stance, wide stance, narrow stance, and staggered with toes neutral, out, and in – work to maintain good form)
Then
2 rounds not for time
20 walking lunges (maintain upright torso, foot placement mimic jerk land position)
10 behind the neck push press with empty barbell (keep elbows forward)
Then
Accumulate 1 minute in goblet squat
Then
Progress to working load(s)

WOD

Front Squat: 5-5-5

Go only as heavy as you can while maintaining PERFECT form for five reps: upright torso, knees out, elbows high.  If you find yourself pitching forward as you rise up from the bottom, lighten the load.

Push Jerk:  3-3-3-3-3.  Perfect form!

Post loads to comments.

Bring your suit and goggles tomorrow, we’re going amphibious!

6 comments:

Melissa Salamanca said...

115-125-125
65-70-75-80-85

Alex Tompkins said...

135-135-155
95-135-155-185-190

Dwayne Beasley said...

145 155 165 FS
115 across Push Jerk

Matthew DeSabio said...

135 fs, 125 pj

monroe said...

FS: 165 x 5 x 3
PJ 135 x 3 x 5

Erika said...

FS: 65x3
Push press: 65x5