Friday, May 4, 2018

WE ARE IN 4TH PLACE! TOP 3 WILL WIN PRIZES FOR THE GYM. VOTING WILL CONTINUE UNTIL WEDNESDAY THE 9TH. CLICK LINK TO VOTE

HERE IS THE LINK: https://www.assaultfitness.com/pages/wildaf

050418 WOD

A. Warm-up: Coach’s choice (6:00 time cap)

B. Pistol Warmup

Pistol Overview (6:00-12:00)

10 Alternating reps to 20” box

10 Alternating reps with band/rings

(Ideally, the arm holding the band/rings should stay locked out and not act as the primary mover for the squat. But focus should be on athletes being able to maintain proper squat mechanics (ankle and heel position).

10 Alternating reps full depth or to proper scale

(Can scale athletes Up with weight or use small plates under heels to make the squat easier)

B2. Push Jerk Warmup (12:00-18:00)

Push Jerk Overview

Push Jerk Strength: 18:00-24:00

Build to today’s working weight.

For Time:

5 Push Jerks @205/135#

30 Alt. Pistols

5 Push Jerks @205/135#

24 Alt. Pistols

5 Push Jerks @205/135#

18 Alt. Pistols

5 Push Jerks @205/135#

12 Alt. Pistols

5 Push Jerks @205/135#

6 Alt. Pistols

15:00 time cap

>>ON-RAMP

For Time: