Push Jerk - Split Jerk

WOD

Dynamic mobility before the WOD

Push jerk - Split jerk 2x5 (perform 2 push jerks and then 2 split jerks with same weight, then progress to next set, complete 5 sets)

L-sit Holds 3x max hold (use paralletes or rings)

Handstands 3x max hold (scale to headstand if needed, handstands can be held against wall if able to perform or freestanding)

Post loads and times to comments

Check out the new CrossFit Gymnastics link here on the homepage in the right column. Great transitional and skill work to improve bodyweight gymnastic movements!

The "Girls Night Out" date has changed. If you are a lady, you should have received an email with new details. Also check the calendar!

The box will be closed March 5th for the CrossFit Endurance Course. Please mark your calendars, it is also on the schedule.

Comments

Tina Neuwirth commented on 24-Feb-2011 12:28 PM

Well, it is no Fran or Push Jerks, but I did a short home WOD today to try to get back into the swing of things. I did 5 rounds: 20 squats, 20 push ups, 10 sit ups. I did 2 rounds (2:30) then had to stop to feed Bryna. I started the clock again at 2:30 when I started back up and finished with a total of 7:42. The squats and sit ups feel much slower than normal. The push ups slowed me down quite a bit in the last few rounds, but that is not unusual. Bryna is 11 days old today! I can't believe it! Can't wait for you all to meet her...maybe we'll make a brief appearance at Ladies night.

Michele commented on 24-Feb-2011 06:32 PM

Push Jerk/Split Jerk WOD - 45-55-65-70-70 L sits- 36 sec, 25 sec, 33 sec (with knees bent) Handstands - 40 sec, 50 sec, 32 sec. Mostly my head was throbbing from blood rush and wrists hurt.

Corey commented on 24-Feb-2011 06:47 PM

Push jerks/Split jerks - 135-145-155-165-175(3). L-sits - 17sec, 15, 15. Handstand holds - 1:29, 1:14, 1:14

Reed commented on 24-Feb-2011 07:12 PM

Couldn't make it in to the box so I did a little home wod while Shannon went to yoga. 100 push ups for time, 4:12! Really pumped about that because its a full minute faster than last time. Also I haven't put much extra work into my push ups so I felt like they needed work. Tried L-sits and handstands after but it was a really sad effort due to frying my shoulders and arms with pushups.

Corey commented on 24-Feb-2011 09:23 PM

Endurance wod tonight - 1.5 mile time trial - 10:46. Didnt have the Garmin to pace me and I went out way too fast. That hurt me the last half mile. Nice cool night to run.

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