WOD Blog

Mon, Mar 6 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3200 days ago)

3.6.2023


(Check In)
Warm-up
No Measure
1. Movement Prep/Activation and Increasing Heart Rate
5 Sets of Rowling (1 Burpee penalty for every meter over or under 100m (5 burpee limit))
- into -
3-4 sets (10:00 time cap)
4 Walking Lunge Steps + Torse Twist (each side)
5 Clean Grip Deadlifts
5 Muscle Cleans + Shoulder Press
5 Hang Power Cleans + Push Press
5 Power Clean and Push Jerks

2. Strength Prep
Athletes have a 10 min EMOM of 5 touch and go Clean and Jerks. Weight should feel comfortable .

3. Workout Prep
2 sets:
100m Run
2 Strict Pull Ups
2 Strict Handstand Push Ups
5 Abmat Sit Ups

Strength
5 Power Clean and Push Jerks (+15lbs total from Wk1)

- Use lightweight that can be cycled smoothly for 5 Touch and Go reps

Workout
Row 500m
-into-
5 Rounds
5 Strict Pull Ups
5 Strict HSPU
15 Abmat Situps
-into-
Row 500m