Thursday Workout: Split Jerk Tech Work, Run, Push Jerk, Toe to Bar

Full Zip/Hoodie Preorder!

Click on either picture below for info on how you can order your jacket this year. Orders will be taken until November 28!

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SKILL

Spend 10 minutes working on split jerk technique work

*keep light/moderate

WOD

Level 1

6 Rounds for Time*:

  • Run x 100m (or Row x 150m)
  • Push Press Heavy x 5
  • V-Up x 7-10

*Rest 60 Seconds after round 3

Level 2

9 Rounds for Time*:

  • Run x 100m (or Row x 150m)
  • Shoulder to Overhead (135/95) x 5
  • Toe to Bar x 7

*Rest 60 Seconds every 3 rounds (i.e. after round 3 and round 6).  Record Total Time, including rest. Scale up to 155/105 if possible (sets should be unbroken as much as possible).

CORE WORK (on your own)

4 Sets: 10x Russian twist, 10x Scapular Push-up

*Russian twists with light weight held with straight arms, or bend arms and keep weight closer to body to modify if needed

ANNOUNCEMENTS

  1. PREORDER YOUR HOODIE OR FULL ZIP JACKET TODAY! See the pre-order instructions here: PREORDER
  2. See our Facebook Events page for up-to-date info on what’s going on!

2 Comments on “Thursday Workout: Split Jerk Tech Work, Run, Push Jerk, Toe to Bar

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