WOD: Friday, December 6, 2013

(A) Jerk Drills in 8 minutes

  • Press, Push Press Warm-Up
  • Tall Power Jerk
  • Power Jerk
  • Step-Through Split Jerk Drills

(B) Find a 3 Rep Max Push Press in 15 Minutes

  • Novice athletes, you may work on a 5 Rep Max Strict Press instead

(C) Power, Push, or Split Jerks (15 minutes)

  • 2x3 @ 100% of Push Press 3RM
  • 1x2 @ 105% of Push Press 3RM
  • 1x2 @ 110% of Push Press 3RM
  • 1x1 @ 115% of Push Press 3RM

(D) Conditioning, 4 Rounds of

  • 20 Seconds of Chest-to-Bar Pull-Ups
  • 10 Second Rest
  • 20 Seconds of V-Ups
  • 10 Second Rest
  • 20 Seconds of Push-Ups
  • 10 Second Rest
  • 20 Seconds of Superman Rocks
  • 10 Second Rest

Jess. Black Friday Gone Bad. Photo by Rafael Vega