WOD Blog

Tue, Dec 3

Most Recent Benchmark:
Air BnB on Aug 19, 2019 (113 days ago)

Voice in the wilderness


Time
Isaiah 40:3-5:
β€œA voice of one calling:
β€˜In the wilderness prepare
the way for the Lord;
make straight in the desert
a highway for our God.
Every valley shall be raised up,
every mountain and hill made low;
the rough ground shall become level,
the rugged places a plain.
And the glory of the Lord will be revealed,
and all people will see it together.
For the mouth of the Lord has spoken.’”

5 Sets:
1 Push Press
2 Push Jerks

'Little Dipper'
21-15-9:
Push Jerks (135/95)
Lateral Barbell Burpees


GENERAL
The Push Jerk is a major focus of this two-part workout  
In our Pressing Complex, athletes will build to a heavy set of 3 over the course of 5 working sets  
The bar will come from a rack here and all 3 reps are meant to be completed without dropping the weight  
PUSH JERKS
Choose a moderate weight for 'Little Dipper' that you could complete the 21 reps unbroken when fresh  
Unlike the strength piece, the barbell will come from the floor in the metcon  
LATERAL BARBELL BURPEES
There is no need to stand to full extension on the lateral barbell burpees

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662-801-6004
603 South 16th Street
Oxford, MS 38655 (view larger map)