Monday 6.19.17 WOD


– 60s Pigeon Pose each side
– 15 Terminal Knee Extensions each leg.


Dynamic warm-up


Front Squat Wave
3-2-1-3-2-1. Rest 2-3:00
– Same Concept as Back Squat from last month
– 2nd Wave should be heavier than the first
– Start at roughly 50% of 1RM.
– For example,
Set 1: 3 @135
Set 2: 2 @185
Set 3: 1 @225
Set 4: 3 @205
Set 5: 2 @245
Set 6: 1 @275 (15# off PR).
*score final set

Front Squat, 6 x 4 adding weight if form permts.
Training Intent
Second wave should be significantly heavier than 1st as 1st wave will potentiate second. This does not need to be up to a 1RM. Same intent as last months back squat wave, wave loading is a great way to efficiently prime the CNS and build to heavier loads in an efficient manner.


10min AMRAP
5 Squat Clean Thrusters (135, 95)
10 Burpee Pull-ups
Rx+:(5 Burpee Muscle-ups in place of Burpee Pull-ups)
Rx: (115, 75)
L2: (95, 65)
L1: (75, 55) (Burpees, No Pull-up)
*Spend 7:00 getting squat clean thrusters warm before starting the clock.
Training Intent
Squat Clean Thrusters (clusters) can be done in fast singles. Burpee Pull-ups can resemble more of a jumping pull-up. Athletes should be within fingertip reach of pull-up bar. With most 10 minute AMRAP athletes start too fast. This is a global workout. It’s quite taxing, so starting slow will allow your athletes to stay consistent. Advise your athletes to go lighter than they think with the barbell (the squat clean thruster should be less than 50% of their max).

$ Out

100 Banded Pull Throughs