Friday 6.30.17 WOD


Hip Opener (Pigeon Pose) on Box + Squat test/retest
1:00 ea. side
*Test air squat after mobilizing each side


W. an empty barbell, 3 sets
8 deadlifts
8 Front Squats
8 Goodmornings
8 (total) reverse lunges in place
8 Hang Muscle Cleans
*rest as needed


Front Box Squat (5 x 4 @60-70%, every 60s. – +5)
Power Clean (5 x 2 @80%, every 90s. – +5% from)
Training Intent
Final week of Box Front Squats/Power Cleans. Even though the weights are 10% heavier from when we started this cycle the speed should still be on point. Again, speed training will be a new method for most, so it’s always better to go lighter.


AMRAP 8min of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round.
Score = total reps completed
Rx: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)
Training Intent
Start slow and try to maintain. This workout will get incredibly hard on the lungs after the first few rounds. Squat cleans should be completed as fast singles out of the gate. As always, people need to watch their pacing as both movements will inhibit their ability to augment their breathing. Adv athletes shoot for 60+ reps.

$ Out

Reverse Hypers: 2 x 25 @50% of Back Squat
or 5:00 of x-band walks adding 50 banded leg curls to each leg everytime you stop