Mobility WOD-Jerk Mobility
(A) - Split Jerk - 5x2
5x2 means 5 sets of 2 reps, for this stands are recommended
1a) Banded Deficit Deadlift @ 40% 1rm 10x3
Focus on speed of pull whilst keeping posture of set up.
1b) Seated Shoulder Press 5x3 AHAP
Perform after every 2nd set of Deadlifts
(B) - For 12mins
1 Seated MAX Height Box Jump + MAX Broad Jump on landing
1/4 Gasser
1 Seated MAX Height Box Jump + MAX Broad Jump on landing
12 TTB
15 KB Swing 32/24
*MAX Height BJ is is done from seated position with hips at parallel.
Reset at top of box & prepare for a soft landing (Think like a Ninja) then perform Broad Jump
Scoring-Max Height box jumps
Splits:-70kg, 80kg(f) back to 60kg, to work on form
ReplyDeleteSeated Press:- 20kg KB
BDDeads:- 80kg, red band
WOD :- 4 Rnds @24kgd
1a) Deadlift @ 50kg & Red Band
ReplyDelete1b) Seated Shoulder Press @ 20kg KB's
B) Substituted TTR for TTB &
Max Push ups for KB Swings
3.5 Rnds (8 x Box Jump 20inch + 20kg plate)