WOD – Wednesday 9/27

Remember LumberJack20 is this weekend at The Port. That means there are no group classes. If you have signed up to help, we couldn’t be more appreciative. If you have some free time, come hang out for a bit.

Also, our team series starts next week with the first workout being released for Thursdays group class. You must do the workout with your partner, so make sure you find a time that works for both of you. If you have no idea what I am talking about, please come find me, shoot me and email or a text.

Spend 2 minutes in Z1
Then, 3 rounds
10 DB strict press
10 air squats
:30 hollow hold

Banded shoulder away from rig

SA push jerk
Make sure you pay attention when your coach reviews the movement and the important performance cues of a single arm, OH KB push jerk. Focusing on a truly locked out arm, with a very active shoulder and the KB stacked in the right place slightly behind the ears will make this movement a lot more efficient, and therefore a little easier.

“Actually and Conceptually”
3 rounds
30/25 cals AB
40 SA KB push jerks (53/35#)(44/26#)
90 DU’s
*the push jerks need to be 20 on the left side and 20 on the right side. How you break those sets up is on you. KB should be heavy. Long WOD of the week. However a very different pace from yesterday. No strength so you know its the real deal. Looking at 8-10 minutes per round. So prep the brain and get after it.

Accessory Work
Banded tricep push-downs – accumulate 80
Banded ab pull-downs – accumulate 80

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