WOD Blog

Fri, Apr 1 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

4.1.2022

(Reps)
Warm-up
ON A 6:00 RUNNING CLOCK…
2:00 Row (Mod Pace)

Into…

2-3 SETS (W/ Empty Barbell)
5/5 Slow Single Leg Barbell RDLs
5 Barbell Upright Rows
5 Barbell Goodmornings
10 Behind the Neck Alt. Elbow Punches

Strength
3 SETS*
1 Clean Pull
+
2 Power Clean

*All working sets should be Mod-Heavy...about 70-80% of 1-Rep Clean. Option to build in later sets if perfect mechanics are maintained.

Workout
HERO WORKOUT 'LAURA' (AMRAP - Rounds and Reps)
AMRAP x 21 MINUTES
15 Cal Row
10 Burpees Over Rower
5 Power Cleans (115/75)

*Rest 1:30 after each full Round.

(Score is Rounds + Reps)
Partner Workout Option
Laura (AMRAP - Rounds)
With a partner, complete as many rounds as possible in 21 minutes of:

30-cal. row
20 burpees over the rower
10 power cleans

♀ 105 lb. ♂ 155 lb.
To learn more about Laura click here
NOTE -- Partner 1 works while Partner 2 Rests. Split work as needed.

Option to perform with Hang Power Clean at workout weight or heavier.