02-4-2021

Warm-up

3x

:30 Jump Rope

:30 Air Squats

:30 Push-ups

:30 Handstand Hold

Mobility

PVC

1:00 Banded Tricep Stretch (each side)

Skill

Bergener Warm-up

5,3,2

Strict Press

Push Press

Push Jerk

*Do each movement 5x, add weight, then 3x, add weight, then 2x to warm-up to WOD weight

METCON

“Grannie”

50 Double Unders

50 Ab-mat Sit-ups

10 Ground to Overhead (135/95)

 

40 Double Unders

40 Ab-mat Sit-ups

8 Ground to Overhead

 

30 Double Unders

30 Ab-mat Sit-ups

6 Ground to Overhead

 

20 Double Unders

20 Ab-mat Sit-ups

4 Ground to Overhead

 

10 Double Unders

10 Ab-mat Sit-ups

2 Ground to Overhead