Warm up: Coach’s Choice
Strength/Skill: Push Jerk
3 x 5
Stimulus/Focus: Use 70% for all three sets of five. Lift on a 2-minute clock.
Push Jerk:
1 x Max Reps
Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Focus on keeping a consistent speed throughout the set.
WOD: Three 4-Minute GAFAPs (2-Minute Rest Between)
GAFAP #1
Russian Kettlebell Swings (1.5/1)(1/25#)
Box Steps Ups (24/20)
*Start with 3 reps of each and increase by 3 reps each round: 3, 6, 9, 12 . . .
Stimulus/Focus: You will visit each of these workouts one time. You will spend 4 minutes at each one with a two minute break between WODs. Make sure to push hard in each workout. You will have a separate score for each one of them.
GAFAP #2
American Kettlebell Swings (1.5/1)(1/25#)
Box Jumps (24/20)
*Start with 3 reps of each and increase by 3 reps each round: 3, 6, 9, 12 . . .
GAFAP #3
Alternating Kettlebell Swings (1.5/1)(1/25#)
Box Jump Overs (24/20)
*Start with 3 reps of each and increase by 3 reps each round: 3, 6, 9, 12 . . .
Cool Down: Tabata Kettlebell Pendulum Swings