WOD, Monday, March 21, 2011


WOD, Monday, March 21, 2011

Warm-Up: Burgener Warm-up, Run 400 m, 15 OHS, 15 push-ups, 15 pull-ups, 15 sit-ups, 15 back extensions

Skill: Behind neck jerk

Jerk drill, Coach Burgener [wmv][mov]
Jerk Efficiency Demo [wmv][mov]
Learning the Push Jerk, Rob Miller [wmv


Behind the neck Jerk 1-1-1-1-1- Take 20 minute to work up to max behind neck jerk

Russell Berger: 265-275-285-295-300x-300x-300lbs.
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Rest 5 minutes then:

Seven rounds for time of:
10 Wallball shots, 20 pound ball
10 Pull-ups

Time domain:

5-10 minutes

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