Crushing Helen
Interested in Metabolic Rate and Hydration Testing?
Dr. Peters will be here Saturday. Click here for more info
WOD for Wednesday 022912 — Click Here For Today’s Schedule
Jerk
3-3-3-1-1-1
–Rest–
8 Rounds For Time:
Sprint 100m
8 KB Swings (70/52)
5 Plyo Pushups
Post Jerk Loads and Workout Time to Comments
For the strength segment, work up to the heaviest single Jerk for the day. You can Push Jerk, Split Jerk, or Jerk from behind the neck.
For the conditioning workout, use the heaviest KB you can handle. Swings are American (ie, overhead). For plyo pushups, do a full ROM pushups to the floor and propel your body off the floor at the top position. You do not need to get very high…just enough for your hands to leave the ground.
Here’s a couple variations of the Plyo Pushups
Worked up to a single at 215# for the Jerk. To recent memory, that’s the heaviest I’ve had over my head, so I was thrilled.
Metcon didn’t go so well. I felt heavy, slow, and winded…maybe because today was 4 days in a row…maybe because the moon wasn’t aligned right…maybe because solar flare activity from the sun has increased and Earth’s magnetic field is picking them up causing extreme change in weather and human behavior. Finished in 9:34 with “big bird” American swings and clapping pushups.