Reminder! Kickboxing tomorrow night at 5:15 (we’ll still have our regular group class as well)
Jerk Technique Tall Jerk: focus on speed under the bar 5X5 (should be light being that there is no dip and drive) then Pause Jerk (hold at the bottom of the dip and drive) 5X2 these should be heavy while maintaining a good dip and drive position
Wod 3 Rounds 10 Bench Press (135/95) 20 Box Jump (24/20) 400m Run
A. Conditioning 10 minute AMRAP 6 Pull-Ups (Challenge Strict Pull-Ups) 6 Burpees Row 12/10 Calories - rest 2 minutes - 10 minute AMRAP 9 Body Rows 9 Hand Release T Push-Ups Row 12/10 Calories
A. Conditioning Bike 25/20 Calorie Buy-In -then- 15-12-9-6 KB Snatch R 35#/26# KB Single Arm Overhead Reverse Lunge R 35#/26# KB Snatch L KB Single Arm Overhead Reverse Lunge L Russian Twist (R
A. Strength 2-3 sets of 5-4-3-2-1 Deadlift Weighted Dips or Bodyweight Dips (2x Bench Dips) -rest 3 minutes after each set- *Every Set has 15 reps of each movement. After you complete your first compl