Warmup
2mins per arm of wrist and shoulder mob
2mins per leg ankle and calf mob
10 kettle bell cross chops per side – go lighter on the weight
10 Dball slams – you pick the weight
Grab an empty bar and execute:
5 strict shoulder press
5 push press
Then as a group we’ll review push and split jerk.
Then everyone will begin to add weight to their bars for the 10 sets of 1 rep split jerk skill practice.
WOD
Split jerk 10×1 rest 1min b/t sets
5 sets of:
1 DL + 1 Hang Power Clean + 1 Split Jerk for max load.
Rest 2mins b/t sets
Post max load moved for complex to comments
With any time remaining feel free to work on any body weight or barbell skills.
HealthWatch: NorCal Olympic Athlete Credits Paleo Diet For Healing
SANTA CRUZ (CBS SF) – An Olympic athlete from Northern California is crediting her conversion to the paleolithic diet in healing her body from the rigors of top-level competition.
Eva Twardokens of Santa Cruz has spent years as one of the nation’s top skiers, and she has the scars to prove it.
A member of the U.S. ski team for 14 years, with six national championships in alpine skiing and a World Cup bronze medal, Twardokens has had multiple knee surgeries.
In an effort to restore her body, Twardokens turned increasingly to her diet for help.
Post your max load to comments
SWOD
Strength
4 sets of:
A1. DLx 10
A2. Ring dips x 10 – add weight if you can
A3. Elbow to instep stretch x2; :10 secs per side
rest 2mins b/t sets
Conditioning
5 RFTWT:
DB push press x 7 (55/35)
Walking lunges x 14 (55/35)
Run 200m
rest 2min b/t sets
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