Monday 6.12.17 WOD

Warm-up: 10min

5:00 Dynamic Then,
3 Muscle Cleans
3 Push Press
*Worlds Greatest Stretch x 20s each
3 Power Cleans
3 Squat Cleans
3 Front Squats
3 Push Jerk
3 Split Jerks

Mobility: 5min

3 Sets of:
5 Cook Squats w. OH Reach
5 Reverse Lunges
5 Presses from Split

Strength: 20min

Paused Back Squat (Work up to a 3RM, w. 1 ct Pause)
Rest 2-3min
Training Intent
Spend 20:00 working up to a new 3RM. Beginners can simply practice technique. Make every athletes get at least 1 individual que. The 1 second pause is merely to break up the stretch relax and help athletes develop force out of the hole.

W.O.D: 20min

EMOM 10min:
ODD Minutes: 6 Touch N Go Power Clean and Jerks (135, 95)
EVEN Minutes: 10 Calorie Row
Rx+:(7 Power Clean and Jerks) (10 Calorie Assault Bike)
Rx (115, 75)
L2: (95, 65)
L1: (75, 55)
Beginner Scaling Options:
– Power Clean + Jerk: 10 Light Barbell or DB Thrusters
Alternate Scaling Options:
– Rowing: Sub 100 meter or 10 Burpees
Training Intent
This workout should be a fast paced, 80% effort. Clean and Jerks should be capable of being completed UB. Rest intervals between sets will likely only be 20-30s so this workout is important to mentally be in the right state of mind.

$ Out: 5min

Accumulate 100 Banded Pull-throughs

 

By | 2017-06-10T17:09:52-04:00 June 11th, 2017|WOD|Comments Off on Monday 6.12.17 WOD