Tuesday March 27th

26
Mar

Tuesday March 27th

Warm Up
4 Rounds
5 Strict pull ups (or whatever progression you are working on)
10 Push Ups
15 Squats

Grab an empty bar- review all three overhead movements as a group. If the bar is out in front of your ears at the top position of any press that is “NO REP.” Back off the weight and do it right now, before you have to go back and learn all over. A 65 pound perfect press is more impressive than 200 pound arching back breaking, bar out in front, arms not locked out press.
6 Minute Emom
0-2 Minutes- 8 Strict Press
2-4 Minutes- 8 Push Press
4-6 Minutes- 8 Push jerk

Strength
Strict Press-
5 @ 40%, 5 @ 50%, [email protected] 60%, 5 @ 75%, 5 @80%,
LAST SET AS MANY REPS AS POSSIBLE 85% should be more than 5….

Wod-BeforeĀ  you start review the Dumbbell clean and jerk- If you start this wod with strict pull ups, don’t switch to kipping

15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Weighted pull-ups
THEN
Immediately into 100 Push Ups Rx, 60 Push ups Scaled

Use one of the dumbbells for your weighted pull-ups.

Men: 50-lb. dumbbells
Women: 35-lb. dumbbells


Scaling
This workout should be completed relatively quickly. Choose a weight for the dumbbells that allows you to complete the set of 15 unbroken. The pull-ups might need to be broken into several sets. Choose a modification that is more challenging than you would normally use for standard pull-ups.

Intermediate Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Strict pull-ups

Men: 35-lb. dumbbells
Women: 20-lb. dumbbells

Beginner Option
15-12-9-6-3 reps for time of:
Dumbbell hang clean and jerks
Jumping pull-ups with slowed descent

Men: 20-lb. dumbbells
Women: 10-lb. dumbbells