SATURDAY 1.5.19
PROGRAM B
2 Rounds for Time
50 Wall Balls
40 Hang Clean and Jerks
RX Men: 20#ish Ball, 75# Bar
RX Women: 12-15# Ball, 55# Bar
RX+ Men: 95# +
RX+ Women: 65#+
Score: Total Time
Goal: Don't die. JK. Under 20 min. Can you go under 15?
PROGRAM A
2 Rounds for Time
50 Wall Balls
40 DB Hang Clean and Jerks
RX Men: 20#ish Ball, 40# DBs
RX Women: 12-15# Ball, 25# DBs
RX+ Men: 50# DBs
RX+ Women: 35# DBs
Score: Total Time
Goal: Don't die. JK. Under 20 min. Can you go under 15?
TEAM VERSION:
In Teams of 2:
2 Rounds for Time
100 Wall Balls
80 Hang Clean and Jerks
RX Men: 20#ish Ball, 75# Bar
RX Women: 12-15# Ball, 55# Bar
RX+ Men: 95# +
RX+ Women: 65#+
Score: Total Time
Goal: Don't die. JK. Have Fun!
NOTES:
This workout is a peacocks playground! Smart breaks and keep moving!
For the wall ball reps you will hold the ball at your chest with the elbows tucked in. Feet are under the shoulders with the heels down. Chest up and belly tight! Reach the butt back and down. Keep the heels down. Drive the knees out. Get the butt lower than the knees at the bottom. No plopping or rounding! Keep that chest up! Drive through the legs and use that power to help you throw the ball!
When you catch it. Catch first and then squat.
If you don't have a ball or have low ceilings you may sub light thrusters with like a single kettlebell or single dumbbell / empty bar!
Pick a weight for the hang clean and jerk that you will be able to do at least 7-10 when you pick it up.
For the hang clean and jerk you will first deadlift the bar to the waist. Your hands should be outside of the legs and the feet under the hips with the heels down. Arms are long and straight. You will dip by hinging at the hip slightly and bending the knees. From here you will basically jump (stand up hard and fast) and SHRUG to make the bar weightless. Guide the bar UP the body by pulling the elbows high and outside. Pull YOURSELF down into a partial squat. Heels down, butt back, knees out, elbows high with the bar on the shoulders, belly tight.
From here you will do a jerk. If you are tired, or this starts to feel heavy, you can stand and reset. If you are feeling good - it's more efficient to go straight into the jerk from the catch position of the clean. Stand up hard and fast to pop the bar off of the shoulders. Move the face out of the way. Punch the bar up as you press yourself back down underneath it. Land with the heels down, knees out. belly tight and the bar locked out over the middle of your body. Stand to complete. Lower back to the hips for the next rep.