Friday 6.16.17 WOD


Glute Activation + Squat Mobility
2 Rounds of:
1a) Single Leg Hip Thrust x 5 ea. (1 ct at top). Rest 10s.
1b) Cook Squats x 5 reps. Rest 10s.
1c) X-Band Walk x 20s each direction


2 Sets. Add weight for set 2
10 RDLs
8 Front Squats
6 Bar Facing Burpees
4 Power Cleans


Front Box Squat (5 x 5 @50-60%, every 60s.)
Power Clean ( 5 x 3 @70%, every 90s.)
Training Intent
Have both movements warm so you can set a close for 10:00 EMOM and go right from front squats to power cleans. This should not take longer than 20:00. Front Box Squats (or any of our box squats) are NOT done touch n go. Sit back on the box and explode up keeping pressure in the heels. With all speed work the intent is to develop force production so downgrade loading if needed. Your athletes will be better served to move faster and go lighter.


“Two Score, Part 1”
In a 4:00 Window:
21 Deadlifts
21 Bar Facing Burpees
Remaining time: Max Thrusters
Score = Max Trusters
–Rest 3:00 to Part 2–
“Two Score, Part 2”
For time:
21 Deadlifts
21 Bar Facing Burpees
21 S20H
Rx+:(155, 105)
Rx: (135, 95)
L3: (115,75)
L2: (95, 65)
L1: (75, 55)
Training Intent
Both workouts should be a sprint. All BB movements should be completed UB with exception of the S2OH which will most likely be split into 2 sets. Thrusters are intended to be challenging for the first workout. Keep in mind that most of the time will elapse before they hit the wall,  so it’s important to encourage your athletes to go “all out”.  Athletes will see this workout again.

$ Out

GHD Back Extensions: 3 x 15 (1 ct glute squeeze at top). or 100 Banded Pull-throughs.