Thank you to those athletes who came for yesterday’s Veteran’s Day Hero WOD “Zimmerman”. We’re proud of everyone for the effort you gave.
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Inchworms/Hollow Hold
25ft Leg Kicks
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Front Squat
Warm up as needed before completing the following workload.
Front Squat 2-2-2-2-2 (Ascending Weight)
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Impact/Focus #2: Push/Split Jerk
After movement review/instruction athletes will work through the following sets/reps focusing on footwork. Increase weights as form allows.
Push/Split Jerk 3-3-3-3-3
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WOD
5-10:00 of Metabolic Conditioning
“Front Squat” : 165# x 2
“Split Jerk” : 125 x 3
“Row Your Boat” : 4:02/1:58/0:56/0:58
Front Squat: 185 x 2
Split Jerk: 125 x 3
Row Your Boat: 4:22/2:04/:58/:58
Front Squat: 145 x 2
Split Jerk: 105 x 3
“Row Your Boat” : 4:10/2:02/:60/1:10