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
12-10-8-6-4-2 Dumbbell Bench Press 50/35lbs Dumbell Gorilla Row (R + L = 1rep) 12-10-8-6-4-2 Suitcase Walking Lunges Toes to Bar or 2x Sit-ups
A. Conditioning 20 minute AMRAP 10 Calorie Bike 10 Push Ups 10 Tuck Ups or Wtd Sit-ups 10 Dual KB or DB Bent Over Rows
A. Conditioning 3-5 rounds for time 14 Sumo Squat (Challenge 53/35lbs) 12 Wtd DB Sit Up (Challenge GHD Sit-Ups) 10 Goblet Walking Lunge (Challenge 53/35lbs) 1000/800m Bike