WODs
 | Mon, May 8 2017 |  |
| Group WarmUp 16 | Squat Clean Waves | 20170508 MetCon | 20170402 Strength (WOD 1) |
Group WarmUp 16
(Check In)
0:00-15:00
3 Rds:
400M Run
30 second HS Hold
5 Warrior Squats
10 Spiderman and Reach
15 AirSquats (slow down, fast up)
Then:
3 Sets, with an light load or empty barbell:
1 Pausing Front Squat (2s Pause) + 3 Squat Cleans
Then:
3-5 sets, 3 Touch&Go Squat Cleans increasing weight to 50% 1RM Squat Clean
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Squat Clean Waves
(Weight)
In 15 minutes:
1. Squat Clean Waves:
On the 1:00 – 3 Reps @ 50% of 1RM Squat Clean
On the 2:00 – 2 Reps @ 60% of 1RM Squat Clean
On the 3:00 – 1 Rep @ 70% of 1RM Squat Clean
On the 4:00 – 3 Reps @ 60% of 1RM Squat Clean
On the 5:00 – 2 Reps @ 70% of 1RM Squat Clean
On the 6:00 – 1 Rep @ 80% of 1RM Squat Clean
Rest 1:00
On the 8:00 – 1 Rep @ 75% of 1RM Squat Clean
On the 9:00 – 1 Rep @ 80% of 1RM Squat Clean
On the 10:00 – 1 Rep @ 85% of 1RM Squat Clean
On the 11:00 – 1 Rep @ 80% of 1RM Squat Clean
On the 12:00 – 1 Rep @ 85% of 1RM Squat Clean
On the 13:00 – 1 Rep @ 90% of 1RM Squat Clean
| Sarah | 115-185 | Back squats d/t hand injury | | Duane | 135,145,165-145,165,185-165,185,205-185,205,215 Rx | |
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20170508 MetCon
(Time)
35:00-55:00
Conditioning
3 RFT:
400m Run
10 Clean and Jerks (155/105)
20 C2B Pull-ups
| Sarah | 13:11 | Alt WOD: 3 rnds: 400m run, 10 53#KB Swings, 20 box jump overs | | Duane | 17:17 | 135# C&J and PullUps |
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20170402 Strength (WOD 1)
(Weight)
In 10 minutes:
1. Jerk Primer
3 Sets, gradually building in loading:
3×3 – Jerk Balance
3×3 – Tall Jerk
In 15 minutes:
2. Split Jerk Work
Set #1 – 2 Dip Drives + 2 Split Jerks @ 50% of 1RM Split Jerk
Set #2 – 2 Dip Drives + 2 Split Jerks @ 55% of 1RM Split Jerk
Set #3 – 2 Dip Drives + 2 Split Jerks @ 60% of 1RM Split Jerk
Set #4 – 1 Split Jerk @ 65% of 1RM Split Jerk
Set #5 – 1 Split Jerk @ 65% of 1RM Split Jerk
Set #6 – 1 Split Jerk @ 85% of 1RM Split Jerk
Set #7 – 1 Split Jerk @ 65% of 1RM Split Jerk
Set #8 – 1 Split Jerk @ 65% of 1RM Split ds:
| Sarah | Yes | Intervals and GHD/DLs |
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