Today’s WOD Front Squats and Split Jerks SWOD A1) 5×3 Front Squats A2) 3 x 8 Lying External DB rotations WOD EMOTM for 12mins Even Mins: 4 Split Jerks (AHAP) Odd Mins: 8 Alternating KB Swings (AHAP) Split Jerk Explanation Preparation
- Grasp barbell from rack or clean barbell from floor with overhand grip, slightly wider than shoulder width. Position bar chest high with torso tight. Retract head back.
- Inhale and position chest high with torso tight. Keeping pressure on heels, dip body by bending knees and ankles slightly. Explosively drive upward with legs, driving barbell up off shoulders. Drop body downward and split one foot forward and other backward as fast as possible while vigorously extending arms overhead.
- The split position places front shin vertical to floor with front foot flat on floor. The rear knee is slightly bent with rear foot positioned on toes. The bar should be positioned directly over ears at arms length with back straight. Push up with both legs. Position feet side by side by bringing front foot back part way and then rear foot forward. Return to shoulders and repeat.
Utility: Power Mechanics: Compound Force: Push
- Plantar Flexion
- Scapula & Clavicle
- Upward Rotation