22 September 2015

22 September 2015

What a bunch of Jerks!


Wait, what? Deja-vu? Nope. We were just super impressed with your Jerk technique yesterday so I felt like I had to say it again. I love watching you all lift some heavy A$$ weights during a workout. Also, you all did such a great job that I wanted to give you a hint that will help you out this Friday. During the WOD on Friday we will be performing heavy Clean and Jerks, the reps will increase as the WOD goes on and you will (obviously) be fatigued so your technique will be paramount. You can perform either full Squat Cleans or Power Cleans but for some reason I feel like it would behoove you to do Power Cleans....Just saying.  


There! Is that Constantly Varied enough for you? How often do you get a sneak peek at the WODs to come? Almost never so take advantage of that. As far as today is concerned, try to take a look at the video below. This will give you an advantage during the sprint work during the skill portion and during the WOD as well. The Sprint Start on the Rower can be utilized during short Rows as well as longer ones. It is a very efficient way to get the fan up and running and getting the screen to start ticking away at the meters or calories. There is NO BACK EXTENSION with this until after your 5th pull. Think 3/4, 1/2, 3/4, Full, Full. It is all about how far forward you bring the handle back or the "recovery" portion of the stroke. 




WOD- For Time


25 Calorie Row

50 Double Unders

25 DB Step Ups (35#/25#--24"/20")

50 Double Unders

25 DB Steps Ups


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