Every 7 minutes for 21 minutes (3 sets) complete:
- 1000m Row
- 10 Lateral Over-plate Burpees
- 10 Shoulder-to-Overhead @ 95/135
Scale as follows:
Change EMOM to every 6 minutes
Athletes, as mentioned last week, we’re trying to refine the class format to make that hour more productive for everyone. So in that regard I will generally be breaking out how the WOD hour should go for different levels. For today, the primary skills are the Row and Push Jerk/Push Press. After warming up, classes will breakout into teaching those skills for 20 minutes. Below is a class timeline guide explaining how you should use your time.
0:00 – WOD Review
3:00 – General Warmup/Mobility of Hips (for Row) and Shoulders (for Overheads)
10:00 – Row Skill (Reds & Blacks go right into a submaximal 8 minute piece building from 20spm to 24 spm over that time. Move right to Jerk when done 8 minute Row. Whites, coaches will guide you through 3 x 2 minutes at 26, 24, 22spm where your goal will be to increase distance rowed each interval. Instruction will take place between those 2 minute pieces).
20:00 – Push Press/ Push Jerk Skill (Reds & Blacks warmup to a heavy Jerk double from racks over 12 minutes – no misses. Whites, coaches will go over Skill during this time and help you build up to working weight).
30:00 WOD Start
54:00 WOD end, clean-up, stretch
For time, with 35 minute time cap, of:
- 50 Box Jumps (Step-ups)
- 50 Jumping Pullups
- 50 Kettlebell Swings @ 25/35 (Russian Kettlebell Swings)
- 50 Walking Lunges
- 50 Knees-to-Elbows
- 50 Push Press @ 33/45
- 50 Back Extensions (Double Kettlebell One Leg Romanian Deadlifts)
- 50 Wall Balls > Goblet Squats
- 50 Burpees
- 50 Double Unders (Jump Rope Singles)
Challengers: Tomorrow, you’re doing yet another famous benchmark, the Filthy Fifty. Conditioning-wise this one is tough but you’ll have the option of doing our scaled version, Dirty Thirty. Once again, please keep the idea of ‘for time’ a loose concept for now. You tightening up that concept will always remain a function of your current strength & fitness and, your body/joint health which is often a factor of age and previous use. Focus on quality reps. You can minimize rest periods when transitioning from one exercise to the next to make up time that you’re spending on hitting high quality reps.