WOD Blog
 | Wed, May 27 2020 |  |
| Technique Complex Warmup | Clean and Jerk Waves | Five Below | Other Results |
Technique Complex Warmup
(Weight)
Technique Complex Warmup
2 sets
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk
45% 55% 1 RM Clean and Jerk
| Clint | 155 Rx | | | Marcus | 135 Rx | | | Daniel St | 135 Rx | | | Kevin M | 125 Rx | | | Bailey | 115 Rx | | | Lori | 85 Rx | | | Bryan | 75 Rx | | | Jessica L | 70 Rx | |
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Clean and Jerk Waves
(Weight)
Clean & Jerk Waves
Minute 1: 1 Squat Clean and Jerk @ 72%
Minute 2: 1 Squat Clean and Jerk @ 76%
Minute 3: 1 Squat Clean and Jerk @ 80%
Minute 4: Rest
Minute 5: 1 Squat Clean and Jerk @ 76%
Minute 6: 1 Squat Clean and Jerk @ 80%
Minute 7: 1 Squat Clean and Jerk @ 84%
Minute 8: Rest
Minute 9: 1 Squat Clean and Jerk @ 84-92%
Minute 10: 1 Squat Clean and Jerk @ 84-92%
Minute 11: 1 Squat Clean and Jerk @ 84-92%
DESCRIPTION
• ''Waves'' mean that the percentages will increase for 3 sets, then slightly decrease before climbing even higher
• Wave loadings like this are designed to excite your motor neurons, which can help enhance force production despite muscular fatigue
• Essentially - they help you move heavy loads even when you're tired
• These percentages are also based on your 1RM Clean and Jerk
• The last 3 sets are percentages by feel, working between 84-92%
| Clint | 255 Rx | | | Daniel St | 245 Rx | PR | | Marcus | 195 Rx | | | Curtiss | 185 Rx | | | Kevin M | 165 Rx | | | Bryan | 155 Rx | | | Lori | 140 Rx | | | Bailey | 115 Rx | | | Mark E | 115 Rx | | | Kelila | 115 Rx | | | Brayden P | 115 Rx | | | Scott Ande | 105 Rx | | | Keira | 100 Rx | |
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Five Below
(Rounds)
WOD Five Below
'Five Below'
AMRAP 5:
Buy-In: 75 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees
12 Front Squats 95/65 75/55
Rest 5 Minutes
AMRAP 5:
Buy-In: 75Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees
9 Thrusters 95/65 75/55
Rest 5 Minutes
AMRAP 5:
Buy-In: 75 Double Unders
Into Max Rounds:
6 Lateral Barbell Burpees
6 Clusters 95/65 75/55
Scoring: Total Reps
STIMULUS
DESCRIPTION
5 Minutes on and 5 minutes off in today's fast paced intervals
With rest built in, we're looking to bring the effort with each round
After completing an initial buy-in of double unders, which only happen once, you'll move into max rounds of lateral barbell burpees and a barbell movement
Your score for each AMRAP will be the reps of lateral burpees and barbell movements
Your final score will be: total reps of all 3 AMRAPs
BARBELL MOVEMENTS
Each barbell movement involves a squatting pattern
As the reps decrease, the complexity of the movement will increase
We move from 12 front squats, to 9 thrusters, to 6 clusters (squat clean thrusters)
STRATEGY
GENERAL
Whenever there is this much rest built into a workout, we're looking to keep moving for as much of the work station as possible
Let's aim for large sets of double unders and barbell movements today, as these are the two movements that we'd stop moving on
| Bailey | 9+27 Rx | | | Steve L | 9÷10 Rx | 55+ 75# | | Kevin M | 9+2 Rx | 137 total reps | | Clint | 8+25 Rx | 148 total reps | | Lori | 8+20 Rx | 55+rx. 55# | | Sarah A | 8+11 Rx | | | Curtiss | 7 + 29 Rx | 137 total reps | | Marcus | 7+19 Rx | | | Daniel St | 6+24 Rx | | | Mark E | 5+22 Rx | 55+RX. 75# | | Brayden P | 7+16 | 45#/65# | | Bryan | 7+9 | 75 | | Scott Ande | 7+6 | 75# | | Kelila | 6+23 | 55# | | Keira | 4+28 | 2 rds. 65# |
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