Squat Jerk
Jascha bleeds green
Warm-up (14 minutes)
EMOM6
30 Double unders
3 walkouts with 3 push-ups
-Spend 8 minutes stretching shoulders
Oly (25 minutes)
1. Squat Jerk
2-2-2-2
2. Push-jerk
3-3-3-3
Open WOD 13.4 (20 minutes)
Complete as many reps as possible in 7 minutes following the rep scheme below:
135,95 pound Clean and jerk, 3 reps
3 Toes-to-bar 135,95 pound Clean and jerk, 6 reps
6 Toes-to-bar 135,95 pound Clean and jerk, 9 reps
9 Toes-to-bar 135 pound Clean and jerk, 12 reps
12 Toes-to-bar 135,95 pound Clean and jerk, 15 reps
15 Toes-to-bar 135,95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
Partner up and have one athlete judge the other athletes repetitions
Ca$hout
Row 1200m to cool down
Squat Jerk work:145/push jerk x3:185 /92 Wod (should have pushed faster w c&j in round 12/15)
well squat jerk was a bit awkward… hung out around 95# – my flexibility sucks
push jerk: up to 245 x 3
wod: 74 reps (10 reps better than last yr i believe)
Push jerk 170×3
Didn’t squat jerk due to shoulder being sore
Wod: 97.. Mixed feelings
3 mile run= 20:09
Burpee/row emom
Warmed up:
worked stretching and mobility. Squat jerk is a really new and awkward movement. ..
Push jerk up to 225. Basically push pressed it. Once I get better form my weight loads should ^^^
WOD: 71
Cool down done.
Warmed up
Sat jerk 195
Push jerk 265
13.4-106
2 better than last time.
Squat Jerk: 120×2 felt weird
Push Jerk: 125×3
13.4: 61 reps (45 reps last open!!!)
Cash Out: slowww and steady
skiing at Killington for the weekend. plan to hit this one Sunday afternoon when I get back if anyone can’t make it today.
Warm Up: Check Mark
Push Jerk:
185*3, 195*3, 205*3, 215*3, Bonus Set: 225 *2 (a PR – Previous 1RM was 205) Watching Froning carry the team and hit 18 of the 20 STOH’s this weekend at 245 inspired me, but also gave me a glimpse of perfect form. 225 went up easy. Rode solo this AM with Steve Bowl-deeezy.
WOD: 70
Cash Out: Check Mark (4:43 or so. dawged it)
GAAAAAH. I can’t believe I’m out of the country for the squat jerk! I hope this makes a repeat appearance.