Performance
WOD 1
Push Jerk
1 x 5 @65%
1 x 5 @70%
4 x 5 @75%
WOD 2
EMOM20
- 20 Alt Bicep Curls
- 12 SA OH Tricep Extension
- 12 Strict C2B Pull Ups
- 15 Diamond Push Ups
Note: You are to perform 12 SA OH tricep extension each arm in the second minute of the EMOM. Use band assistance if you struggle to complete 12 pullups within the minute or you are finding it difficult to keep the movement strict.
Extra Work (If Time)
5 Rounds AFAP
21 AKB Swings @24/16
10 Box Jumps
Fitness
WOD 1
Push Jerk
Build to a heavy 5 reps
WOD 2
EMOM20
- 20 Alt Bicep Curls
- 12 SA OH Tricep Extension
- 12 Strict Banded Pull Ups
- 10 Diamond Push Ups
Note: You are to perform 12 SA OH tricep extension each arm in the second minute of the EMOM. Use band assistance if you struggle to complete 12 pullups within the minute or you are finding it difficult to keep the movement strict.
Extra Work (If Time)
5 Rounds AFAP
21 AKB Swings @20/12
10 Box Jumps
Home
WOD
EMOM20
- 12 Bicep Curls
- 15 BTN tricep extension
- 10-15 Diamond Push Ups
- 20 Alt V-Ups
Note: Use an odd object for movements 1 and 2. If you don’t have an object heavy enough for the reps prescribed then go until failure or do 45s of work.