Blog Search

Cork Screw and Jerk Work

By: 0

Thursday’s WOD

Work the Jerk!

5 x 3 building up to a heavy set
Focus on landing foot position and finding stability under the bar

Pimp Your Pulls:

Cork Screw

Get on all fours, place your right hand behind your head and brace your core. Rotate your right shoulder and elbow up and away from your left arm, until it points to the ceiling, hold it there for a count of 3. That’s 1 rep. Do 20. Then switch arms.

This movement requires attention to detail. It is easy to turn on those upper traps, but we are looking for the lower and mid traps on this one, and let’s not forget about the romboids and serratus. As you do this movement reach the armpit toward your waist, and think about putting the shoulder blade in your back pocket. Pay attention! I guarantee that it will pay off.


AMRAP 12 minutes

5 push press (use heaviest Jerk weight)
5 pistols (alternating legs)
25 double unders

Comments: 0

Write a Reply or Comment

Your email address will not be published. Required fields are marked *