Eggs Benedict Burger
Skill: Jumping & Landing: box jumps
VIDEO: Perfecting the box jump- KStarr & Carl Paoli
WOD: 3 rounds of:
1 min max strict pull-up (least assistance possible), 1 min of Right side planks
1 min max strict pull-up, 1 min of LEFT side planks
(12 min total on the clock, NO rest time, transfer from one movement to the next)
3. From here start to work with closing the shoulder angle (push away), and raise the knee up (closing the hip angle) getting slightly higher each rep until the individual has control of the kip with a knee-hip position.
4. As consistency increases, begin to raise the knees up higher, ex: knees-chest, knees-armpits, knees-elbows.
5. Finally once the individual has consecutive knee-elbow kips, add in the flick of the toe to hit the toes-bar position.
P1. Power clean progressions. (pulling from floor +burg. warmup) + Jerk progressions (press
, landing pos. of split + split jerk)
P2. EMOTM for 10 min. 3 power clean + 1 jerk (75-85% of 1 rm)
15-20 min. easy pace row + mobility!
P1. Dynamic Effort shoulder press. 8×3 @ 65% on the minute. touch and go reps.
P2. 21-15-9 reps for time: Dips(with turnout on rings), Burpees