WOD Blog
 | Fri, Aug 13 2021 |  |
| Fri Aug 13 2021 Split Jerk | Helen | PowerAbs Day 5 |
Fri Aug 13 2021 Split Jerk
(Weight)
3 sets
1 Jerk Balance
1 Split Jerk
60% 65% 70%
then 5:00 EMOM
1 split jerk
Build to a heavy but not a max
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Helen
(Time)
Benchmark Helen
3 Rounds for time:
Run 400m
21 KBS 53/35 35/26
12 pullups
18:00 TIME CAP
Strategy
1. Anytime we have a benchmark like this, we're looking to get outside our comfort zone.
2. The first priority of this workout is big sets of swings and pull-ups
3. If you're confident with 21 + 12 unbroken, look to find the *max* run pace that still allows for unbroken sets.
4. If the inside movements will be more challenging, slow down your run a little to maximize your ability on the swings and pull-ups.
5. We want seamless transitions between movements. As soon as you complete one movement think “how quickly can I start the next?”
Planned: Wed,Nov13,2024 Tue,Jun14,2022 Fri,Aug13,2021 Fri,Oct16,2020 Mon,Mar31,2014 Wed,Nov13,2013 Mon,Jul22,2013
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PowerAbs Day 5
(Check In)
See video https://youtu.be/QqtmBtcyXjw
3 Rounds - One Movement At A Time For The Time Listed
Level 1
:20on/ :10off
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Alternating Tuck Up (9 each)
Level 2
:30 of each back and forth
Hollow Rocks
Arch Rocks
Rest 1:00 then
6 MIN AMRAP
6 Burpees
12 Reverse Crunches with a Twist (6 each)
18 Walking V-Ups (9 each)
Planned: Fri,Aug20,2021 Fri,Aug13,2021 Fri,Aug6,2021 Tue,Oct27,2020 Wed,Oct21,2020 Thu,Oct15,2020 Fri,Oct9,2020
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