MGW (Monostructural/Gymnastics/Weightlifting)–Day 3

Wednesday’s WOD –Day 3 of OPT Power Programming

Take 10 min to work on your double unders for speed maintenance; that is, pick a number you can maintain for multiple sets and work at that for 10 min. For example, pick 20 reps, perform them perfectly with great breathing, speed and position…then rest for 10-15 breaths…not seconds…and try for 20 perfect ones again. This is a great way to improve efficiency.

Rest 5 min by warming up the push jerk

5 rounds for time per round:

80% BWT push jerk x 7
20 pull ups
Rest 4 times the amount of time it took you to do the set

Go hard each set. The goal is no fractions and high power endurance!

Post notes on DU’s and times for each set of the WOD to comments

Leave A Reply