Friday 8.11.17 WOD


Glute Activation:
X-Band Walks: Accumulate 2:00
– Try not to stop for the entire 2:00


20 Walking Lunges
20 Jumping Jacks
10 Burpees
Grab an empty Barbell:
5 Muscle Clean
5 Press
5 Power Cleans
5 Squat Cleans
5 Push Jerks or Split Jerks


Clean and Jerk (1 Squat Clean + Jerk: Every 90s x 6 sets)
Training Intent
The goal today is beat last weeks weights or work up to a heavy single. Athletes should have at least 3-4 sets done prior to starting the clock.


For time: (10min Cap)
30 Squat Cleans (225, 145)
Rx:(185, 125)
L3: (155, 105)
L2: (135, 95)
L1: (95, 65)

Beginner Alternate Workout:
8-10 Thrusters (light)
8 Burpees or Squat Thrusts
Training Intent
Some of your athletes may have performed this workout before. The weight is intended to be heavy, but athletes should be able to complete 4-5 reps every minute.

$ Out

Rear Foot Elevated Split Squats: 3 x 10 ea.
Back Extension or Reverse Hyper: 3 x 15.
or 400 Meter Sledpull @1/2 BW.