WOD Blog
 | Tue, Feb 16 2021 |  |
| Tues Feb 16 2021 Gymnastics Conditioning | Tues Feb 16 2021 Jerk Technique | Eighth Wonder |
Tues Feb 16 2021 Gymnastics Conditioning
(Reps)
Gymnastics Conditioning
AMRAP 4:
5/3 Calorie bike or row, 1 Strict HSPU
5/3 Calorie bike or row, 2 Strict HSPU
5/3 Calorie bike or row, 3 Strict HSPU
Continue to add (1) strict HSPU per round until capped.
Rest 1:00
AMRAP 4:
5/3 Calorie bike or row, 1 Kipping HSPU (floor)
5/3 Calorie bike or row, 2 Kipping HSPU (floor)
5/3 Calorie bike or row, 3 Kipping HSPU (floor)
Continue to add (1) kipping HSPU per round until capped
Record total reps
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Tues Feb 16 2021 Jerk Technique
(Weight)
Jerk Technique
5 Sets:
2 Pausing Push Jerks
1 Push Jerk
Pause takes place in the catch position for 2 seconds.
https://youtu.be/RDAaax0dhS4
Stimulus
Percentages based on our 1RM Jerk:
Set 1 - 50% of 1RM Jerk
Set 2 - 55% of 1RM Jerk
Sets 3+4+5 - 60% of 1RM Jerk
- Spending time in the partial squat receiving position, which is naturally an uncomfortable place to be.
- The limiting factor for many of us may be mobility. Take our time here as movement quality is far more important than reaching any pre-determined percentages.
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Eighth Wonder
(Time)
'Eighth Wonder'
8 Rounds:
8 Push Jerks RX 135/95 RXm 115/85 95 / 65 lb
8 Barbell-Facing Burpees
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