7.10 – Double Header

7.10 – Double Header
7.10 – Double Header

Muscle Group:

Categories:

Equipment:

WOD:All with a running clock:
:30s On, :30s Off – Deadlifts
:30s On, :30s Off – Push Jerks

:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks

1:00 On, 1:00 Off – Deadlifts
1:00 On, 1:00 Off – Push Jerks

:45s On, :45s Off – Deadlifts
:45s On, :45s Off – Push Jerks

:30s On, :30s Off – Deadlifts
:30s On – Push Jerks

Male Pounds – 155
Female Pounds – 105

Body Armor:
Alternating “On the Minute” x 10 (5 Rounds):
Minute 1 – :30s Dumbbell Close-Grip Floor Press – Video
Minute 2 – :30s Ring Rows

In today’s Body Armor, we are finishing with a push, and a “pull”.

On the dumbbell floor presses, complete these “hammer” grip. That is, your knuckles are facing each other in the bottom of the repetition.

By taking away the full range of motion of a full press, we can focus on lockout strength. Here, our intention is to choose a lighter load, and aim for :30s of consecutive motion. Shooting for the 15 rep range each round, we are free to build across the five rounds.

The same intention is there for the ring rows.  Lighter is better here, where we can again aim to move for the full :30s on.

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