Wednesday Workout: Jerks and a Countdown

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STRENGTH

3 Sets:  2 Push Jerks + 1 Split Jerk

Notes: Can take barbell from rack or from the floor – work at moderate weight and focus on footwork and speed under the bar.

WOD

Level 1

20-15-10 Reps of Each for Time of:

  • Box Jump Step Down (18/12)
  • Russian Kettlebell Swing (40/25)
  • Wall Ball to 9′ Target (14/8)
  • Abmat Sit-up

Level 2

30-20-10 Reps of Each for Time:

  • Box Jump Step Down (24/20)
  • Kettlebell Swing (53/35)
  • Wall Ball to 10′ Target (20/14)
  • Abmat Sit-up

ANNOUNCEMENTS

Halloween Bar Crawl on the Downtown Mall – October 31

Let’s dress up and hit the town for some grownup trick-or-treating also known as a bar crawl. So dress to impress and get ready for some Halloween fun!

We will start the night at Blue Light at 9pm and then let the night take us from there. If you have any bar suggestions for the night please share below! You can follow along with the gym by using #XFitCvilleHalloween on Instagram.

Best dressed costume will of course receive bragging rights and an honorable spot on the following week’s workout post.

Please help us improve the gym and serve you better by filling out this survey today!

14 Comments on “Wednesday Workout: Jerks and a Countdown

  1. Jerks: 105#
    WOD: 12:30
    Oh, the subbing…
    Box Step Ups: 30# DBs, 12″ left, 20″ right
    70# Russian Swing

  2. 9:27
    kb- 30#, wb- 12#, most to 9 ft line, some full squat, 1/2 tucked hollow rocks for sit-ups
    Back is improving, I think.

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