Wednesday Workout: Jerk Tech Work, OTM, Core

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STRENGTH

5 Sets: 3x Push Jerk + 2x Split Jerk

*Do touch and go reps if possible.  Start at light/moderate weight and build as you are able. If you are sore from the “12 Days” WOD, go a little lighter today and focus on technique.

WOD

Level 1

EMOM 14:

  • Even: 30 Seconds Row for Calories
  • Odd: 30 Seconds Jump Rope Singles (or substitute slam balls)

Level 2

EMOM 14:

  • Even: 30 Seconds Row for Calories
  • Odd: 30 Seconds Double Unders

*Record lowest number of cals, and lowest number of double unders. This is 30 seconds on, 30 seconds off for 14 minutes.

CASH OUT

5 sets: 10x Ring Row, 10-20x Hollow Rock (scale to modified hollow body hold if necessary for up to 30 seconds)

Please Note Our Holiday Schedule Changes
  • Mon 12/19 – Fri 12/23: Regular Schedule!
  • Sat 12/14: Open Gym only from 9:00-11:00AM.
  • Sun 12/25: Closed
  • Mon 12/26: One class at 10:00AM, Open Gym from 11:00-1:00PM
  • Tue 12/27: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 12/28: No 8:00AM or Intro Class (Essentials is still ON!).
  • Thu 12/29: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Fri 12/30: No 8:00AM, all other classes normal.
  • Sat 12/31: Open Gym only from 9:00-11:00AM.
  • Sun 1/1: Closed
  • Mon 1/2: One Class only at Noon!
  • Tue 1/3: No 8:00AM or C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)
  • Wed 1/4: No 8:00AM, all other classes ON!
  • Thu 1/5: Resume normal schedule, but no C’ville Strength (please note the lower room is still open for lifting during evening class hours, and there will be strength programming)

C’ville Strength will resume as a coached session on Saturday, January 7!  If you plan to follow along with the programming during open gym hours, please refer to the blog HERE for up-to-date programming.

As always, be sure to check our online Scheduler for up-to-date schedule information or last minute changes. Thanks!

4 thoughts on “Wednesday Workout: Jerk Tech Work, OTM, Core

  1. 10 cals, 48 dus

  2. Jerk to 55kg
    11/43
    Tripped on rope twice in the first round >.<

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