Friday 8.4.17 WOD


Glute Activation
1-2 sets of:
– X-Band Walks x 10 each direction
– Single Leg Glute Bridges x 5 ea. with 1 ct squeeze at top
– Heavy Russian Swings”


Tic Toe Warm-up
10 Box Jumps
10 Push Press empty Bar
10 Deadlifts
10 Back Squats
5 Squat Cleans or Front Squats
5 Jerks or Push Press


Squat Clean and Jerk
Squat Clean + Jerk:
10 Min EMOM (1rep)
– Spend 5:00 warming before starting the clock
– Start at 50% and add weight each round
– Goal is to end around 85% of 1RM.
– Beginners: Technique Work or Back Squat 5 x 5 from the rack.
Training Intent
Work up to a 2-3 challenging sets of squat clean and jerk. These should not be maximal, but more a chance for athletes to get in some fast sets. Make sure your athletes remember their numbers from today as we’ll see more EMOM work with the clean and jerk next block.


7 Rounds:
5 S20H (115, 75)
10 Deadlifts (115, 75)
15 Box Jumps (24, 20)
Rest 60s
RX: (95, 65)
L2: (75, 55)
L1: (65, 35)
*Step-ups are permitted here
Training Intent
Deceiving open workout variation (13.2) where managing breathing is paramount. Each round will be fast, so use the rest to regain your composure and got through each at near 90% of maximal effort. Step-ups are an option today and most will benefit from this variation. Barbell weight must be light today.

$ Out

50 Banded Hip Flexor Pulls each leg
100 Banded leg Curls each leg