Monday 7.24.17 WOD


60s Pigeon Pose on Box Each Side
*This can be done on a 20, 24, 30″box.


5:00 Dynamic
2 Rounds of:
5 Heavy Russian Swings (squeeze glutes)
10 Wide Stance Heavy Goblet Squats
15s Elbow Plank (squeeze abs)


Front Squat Cluster
1) Front Squat Clusters:
6 x 1.1.1 (20s). Rest 2:00
– Re-rack weight and rest 20s between reps. Be re-racking the weight and resting
between reps we should be able to work with some heavier loads.
– Try to work above 90% of 1RM.
– Beg: 5 x 5, adding.
– If you have chains use them.
2) Squat Cleans: Work up to desired work weight for metcon performing sets of 1-2 reps.
Training Intent
Athletes will complete 1 rep, re-rack the weight, rest 20s, complete 1 rep, re-rack the weight, rest 20s, then complete 1 more rep resting between sets. Remember, the goal is to work above a weight you’d normally be able to hit for a triple. Your athletes last set should be very challenging and maximal in nature.


For Time:
5 Rounds
4 Squat Cleans @70% of 1RM
8 Burpee Box Jumps (24, 20)
Rest 90s.
RX: (135, 95) (24, 20)
L2: (Coach Choice of Weight) (20, 15)
L1: (10 Goblet Squats) (10 Burpees)
Score = slowest split
Training Intent
20 total squat cleans today at 70%. These should be challenging considering athletes heart-rates will be elevated so use a load that will push athletes. 2:00 rest will not be full recovery but enough to sustain high level of work-output (85-90% effort).