Back to Back Sprints

15-12-9
Power Snatches (85lbs)
Box jumps (24 inches)
Directly into:
15-12-9
Overhead Squats (85lbs)
Lateral Burpees over the bar

Score: 12:12

It was hard to get going on this morning workout. I felt like I was resting too long after my short set, and I was. I broke the sets into 5-5-5, 4-4-4, 4-5 on the power snatches and unbroken on the Overhead Squats. Everything else I was able to move right through.

Both pieces took around the same time a little over 6 minutes. Next time I will build up to a heavier Snatch and Overhead squat to open my shoulds up a little more.

Slow and Steady

I’m on a 10 day workout stretch so this was a perfect amount of work to keep the body moving. The original workout I wanted to do had Assault Bike instead of box jumps. With the loud 80’s Airdyne from my grandmother I try not to use it in the morning, so I don’t wake up the family. Box jumps is a great alternative and really works the legs heading into the Push Jerks.

WOD:
AMRAP in 15 minutes
60 Double-Unders
30 Box Jumps (20″)
10 Push Jerks (85lbs)

Score: 4 rounds

Fast and easy flush workout. I was surprised how much I felt my legs on the Push-Jerks after the Box Jumps, for me that was the most challenging part of the workout. Since I don’t own a box I found that stacking plates to the desired box height works just fine. Its a pain for set up and clean up but it turns into part of my warm-up and cool-down.