Monday 7.10.17 WOD


Glute/Hamstring/Quad Circuit
1a) X-Band Walk x 10 ea
1b) Banded Goodmonring x 15
1c) Terminal Knee Extensions x 15 ea x 2 Rounds


Dynamic Circle


Zercher Box Squat:
– Take 6-8 sets and build to a 1RM.
– Use a 13-15″” Box
– Same technique as speed box squats, but does not need to be wide stance
Beg: Front Squat: 5 x 5.
Training Intent
Take 6-8 sets and build to a 1RM Zercher Box Squat. Zercher squats directly carry over to the deadlift. These will be uncomfortable but are a great variation that we will repeat in 12-16 weeks. People can wear long sleeve shirts or knee sleeves on their arms.


Ascending Reps in 9min of:
1 Power Clean (135, 95)
1 Hang Squat Cleans
1 Thruster
2 Power Clean
2 Hang Squat Cleans
2 Thrusters
3 Power Cleans
3 Hang Squat Clean
3 Thrusters
Rx: (115, 75)
L2: (95, 65)
L1: (75, 55)
Score = Total Reps
Beginner Metcon:
AMRAP 9min:
9 Deadlifts (135, 95)
9 Goblet Squats (45, 25)
9 Squat Thrusts
Training Intent
Pacing is key here and athletes need to keep in mind that they need to be able to efficiently perform hang squat cleans/thrusters with the weight they choose. Athletes can complete singles with power cleans as the reps add up, but encourage athletes to go right from their last power clean to their hang squat clean. Score = total reps completed.

$ Out

Banded Low to High woodchops: 3 x 10 ea.
Banded Leg Curls x 50 each leg (heavier band)