2 Rounds
15 Band Pull Aparts (overhand)
15 Ring Rows or Pull Ups
15 Band Pull Aparts (underhand)
10 HSPU (strict then kipping)
GET POWERFUL
Jerk
Every 2:00 for 10:00
4 Push OR Split Jerks
GET FIT
AMRAP 20
3 Wall Walks
6 50' Shuttles (25' down and back)
18 Wallballs 20/14
(WELLNESS WOD)
AMRAP 20
2 Wall Walks (can reduce ROM)
4 50' Shuttles
12 Wallballs 20/14
COMPETITORS EXTRA
Row
500m x 8
Rest :90
Decrease finishing time by :01 each round
For each second off +/- complete 2 Burpees
COACHES NOTE:
You can just choose a version of the Jerk that athletes will complete to keep this simple and flowing through class. You might be better served giving little tips on Wall Walk efficiency and Shuttle strategy.
ATHLETES NOTE:
This is the same workout as the JS90 today. It's very much like something you could expect in the Open/QF this year. If that's something your value, hold yourself to high standard on all three movements! It's going to be a long 20 minutes, so worry more about finding a pace you can maintain than going super hard from the start.
BODYBUILDING WORKOUT
Routine 6a: Legs & Hip Flexors
- Leg Extensions (7 x 8-12)
- Weighted Bridges (shoulders on bench) (4 x 8-12)
- Leg Curls (4 x 8-12)
- Banded Sprint Drive (4 x 8-12 per leg)
- Leg-Press Calf Raises (4 x 15)