WOD NOTES:
Descending workouts are a nice way to get in some serious volume.
Fitness
Dynamic prep:
2-3 sets
Prone W-T-Y’s x 6’s
Lacrosse ball trap release x 30 sec each
PVC Chest opener x 60 sec
For time:
10-9-8-7-6-5-4-3-2-1
KB Swings
Jumping pull ups
Between each set perform 50 SU
Performance
Dynamic prep:
2-3 sets
Prone W-T-Y’s x 6’s
Lacrosse ball trap release x 30 sec each
PVC Chest opener x 60 sec
For time:
10-9-8-7-6-5-4-3-2-1
KB Swings 24/16
Pull ups
Between each set perform 20 DU
Sport
Dynamic prep:
2-3 sets
Prone W-T-Y’s x 6’s
Lacrosse ball trap release x 30 sec each
PVC Chest opener x 60 sec
Jerk prep:
3 minutes foot work drills
3 minutes tall jerks with empty bar
EMOM x 12
Jerk with hold in lock out @70-85%
5 sets
Jerk dips x 3 @90-115%
HBBS
Work up to heavy double in 15 minutes
For time
21-18-15-12-9-6-3
Rowing calories
*HSPU
*open standard
