WOD: Sunday, November 10, 2013

(A)  6 minutes of Single Under Practice

  • Take breaks as needed

(B) 4 minutes of Double Under Practice  

  • Take breaks as needed
  • Continue working on single unders if you are not comfortable trying double unders
  • Experienced athletes: Try a Double Under ladder of 10 - 20 - 30 -40; sets must be unbroken; do not keep doing double unders if you complete this ladder

 Press? Push Press? Push Jerk? Watch Jason Khalipa explain the difference (click here).

(C) Press Demo and Practice  (8 minutes)

  • Short demo on cleaning the barbell to the shoulders from the high hang position
  • Trainer will demo Press
  • As a class, 3x5 Strict Press with barbell on trainer's cue
  • Between sets, please do not drop bar except to prevent injury

(D) Push Press (8 minutes)

  • Trainer will demo Push Press
  • As a class, 3x5 Push Press with barbell on trainer's cue
  • Trainees may add 10 or 15 pound plates

(E)  Push Jerk (8 minutes)

  • Trainer will demo Push Jerk
  • As a class, 2x5 Push Jerk with barbell on trainer's cue
  • Trainees may add 10 to 30 more pounds to their Push Press weight

(F) Conditioning : 4 Rounds for Time

  • Run 200m
  • 15 Burpees
  • 10 Sit Ups
  • 5 Push Ups

(G) Optional Cool Down 

  • 2 Laps around the block

Handstand kick up.  Photo by Rafael Vega