Wods 6/3/19-6/7/19

DU skills
2 Power clean and Jerk EMOTMx7

“”Jake the Snake””

15 min AMRAP
7 Power clean and Jerk 135/95
30 DU
7 Strict pullups
30 DU
20 ABmat situps
30 Du

I want you to use a weight you can do 7 reps in no more than 2 sets.  We want a consistent pace.  Short sets and short rests is the way to go.  Start off a little slower and then pick it up.

Tuesday

Single limb movements challenge stability and result in more posterior chain activation.  We need to get you all ready to crush walnuts by Christmas:)  Goblet squats put the hips in a better position resulting in less loading on the joints.

Wednesday

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3 rds
1 min max reps
Bar Muscle ups
Jumping Lunges
Push Press 95/65
Box Jump overs
Bike
Rest 1 min

We don’t do high skill movements very often in this kind of density.  This set up will allow more advanced folks the opportunity to work on stringing more bar muscle ups together while it will also let others work on them.  My challenge to all of you wanting to get better at bar mu is this, ignore your score, and pace the push press so you can  get more bar MU.  For those of you that are good at bar mu, I want you to do the opposite.   Go hard on the other movements so you have to earn the bar mu under fatigue.

Thursday

75 yrs ago the allies landed on the beach in Normandy to liberate Europe from Nazi tyranny.  Never Forget!!!!

Friday

We are going to begin focusing on our snatch.  Go up as form allows.  Scale the wod so you can move the whole time.  The weights should start light and end medium.  Empty the tank on the run.