Tuesday Mar 2nd, 2010
The Gauntlet
The strength/power portion of Tuesday’s WOD focused on generating power and speed while getting the bar overhead. Beginners focused on the Push Press, while others practiced the Push Jerk and the Split Jerk. Here are the elements of the Push Press that we’re looking for you to demonstrate consistently so you can begin practicing the Jerks:
- Good rack position, with elbows in front of bar
- The ‘dip’ uses the hips and not just the knees
- A powerful, upward drive
- The bar path follows a straight line
- Full, stable lockout overhead
Warmup
Rolling
Joint Prep
Jerk Progressions
Power WOD
Beginners:
Push Press 5 – 5 – 5 – 5 – 5
Advanced:
Push Jerk 3 – 3 – 3
Split Jerk 1 – 1 – 1
Conditioning WOD
“The Gauntlet”
For time:
- 350 m Row
- 30 Squats
- 25 Kettlebell Swings (24 / 20)
- 20 Jumping Ball Slams (20 / 15)
- 15 Dumbbell Push Press (30 / 20)
- 10 Kipping Pullups
- 5 Burpees
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