Monday 8.7.17 WOD


Banded Ankle Mobility x 2 sets each leg.


5:00 of Dynamic Warm-up then,
Grab an empty Barbell and Complete:
5 Deadlifts
5 Muscle Cleans
5 Front Squats
5 Hang Squat Cleans
*Add weight
5 Squat Cleans
5 RDLs
*Bring bar over to rack and set-up for Box Squat


Front Box Squat (Work up to a 1RM. Rest 2:00)
– 8-10 Sets
– Sit back on Box
Beginners: 5 x 5, adding if form permits.
*Compare to Month 1
Training Intent
Make progressive jumps in weight. Have a plan in mind before starting. Same technique as speed box squats ie. sitting back on box. Have spotters on both sides of the bar.


“Eddie Murphy”
For time:
Run 400 Meters
50 Thrusters (75, 55)
Run 400 MetersRx+:(95, 65)
Rx: (75, 55)
L2: (55, 65)
L1: (45, 25)
10:00 Cap
*If running is not a viable option sub a 500m row.
Training Intent
Don’t go out too fast on first 400m. Break thrusters into smaller sets than you think even though the weight is light (sets of 10). Use a weight that you could easily 25 UB reps with. These are intended to be light, even for Rx athletes. The last 400m should be everything your athletes have left in tank.

$ Out

Choose between:
100 Banded Leg Curls each
100 Banded Pull-throughs
50 Reverse Hypers
5:00 X-Band Walks