WOD – Tuesday 7/2

So kids class has been amazing. Coach Ashley has really been doing an amazing job, like there was any doubt. This time next week the teens get their chance. If you are still interested, there are some spots left. Remember the teens meet Tuesdays and Thursdays at 10 to 11 and will be doing a 6 week session.

200/150m row
10 strict press
10 front squats
200/150m row
10 push press
10 front rack lunges
200/150m row
10 split jerks

Front rack and OH mobility

CF Strength
Split jerk – work up to a challenging single and complete a 6 min EMOM across
This is a good opportunity to really start to dial in the OH positions in the jerk. If you think about each movement in the S2OH family tree, each one teaches you something that applies to the next. For example, the strict press teaches you proper bar path when lifting overhead. When you move to the push press, the bar path must be exactly the same. Straight overhead, right past your nose. In the push press, we learn how to properly dip and drive. Stay in the heels, hips and shoulders move straight down and straight up so that the bar does the same. When we finally move to the jerk, we can apply both of these very important performance cues, straight bar path and a good dip and drive. However, we need to learn how to land under the bar with the arms fully locked out. Today, that is our focus because it is what the jerk aims to teach us. So in this strength, weight is secondary to that concept. Do not keep climbing if you are failing to receive the bar properly.

“Been There”
2 rounds
500m row
25 T2B
25 KBS (70/53#)(53/35#)
400m run
20 pull-ups
20 push-ups
*20 min cap
Kind of a chipper, kind of not. This workout hasn’t decided what it wants to be, but as athletes, we know exactly what it is going to do and where we are going to be challenged. But with different strengths and weaknesses, those might be in very different places. So fly through the movements you excel at and push through the ones you find a little more difficult.

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