WODs
 | Wed, Jul 21 2021 |  |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (284 days ago) |
| 20210721 Strength | 20210721 MetCon | PP Abs Day 5 |
20210721 Strength(Time) 1 Pause Clean + 1 Pause Jerk + 1 Pause Split Jerk x 3 sets @70-75% 1RM Clean and Jerk *Pause Clean straight into pause Jerk (pause in the receive of the clean and explode up right into a split jerk. Pause in the receive of the jerk. Don’t stop between the clean and the jerk 1 Clean and Jerk x 4 sets @80-90% 1RM Clean and Jerk *Clean Jerk (No pause between the clean and the jerk. Clean and explode straight up into the jerk): 4 sets @ 80-90% 1 RM clean and jerk. Every minute, On the minute (10:00) 1 Cluster (Squat Clean Thruster) *Increase weight 35%-40%-45%-50%-55%-60%-65%-70%-75%-80% Bench Press 10-8-6-4-2 50%-60%-65%-70%-75% *Perform 12/9 cal Ski Erg between sets 1 Tempo Front Squat (3311) + 1, Pause Front Squat(1311) + 1 Front Squat (1111) x 3 sets * Try to work up to 90-100% 1RM Clean. 3 Front Squats x 3 sets @100-105% of 1RM Clean * In between sets perform 10 Goblet Reverse Lunges (5 per leg) |
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