WOD Blog
 | Wed, Jun 3 2020 |  |
| Wed July 1 2020 Capacity | Clean Technique Complex | Clean and Jerk Waves | Karen | Cashout Ring Dips L-Sit |
Wed July 1 2020 Capacity
(Weight)
CAPACITY BUILDER
On the 2:00 x 4 Rounds:
Round 1: 5 pullups, 8 Deadlifts 65%
Round 2: 5 pullups, 6 Deadlifts 70%
Round 3: 5 pullups, 4 Deadlifts 75%
Round 4: 5 pullups, 2 Deadlifts 80%
Score: Highest DL weight
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Clean Technique Complex
(Weight)
Clean Technique Complex
3 sets
1 Clean Pull
1 Low Hang Squat Clean
1 Push Jerk
1 Split Jerk
50% 55% 60% of 1RM Clean and Jerk
• Complex Demo: https://www.youtube.com/watch?v=iTRdgttWmDw&feature=youtu.be
| Daniel St | 135 Rx | | | Marcus | 135 Rx | | | Bryan | 105 Rx | | | Kevin M | 95 Rx | | | Clint | 95 Rx | | | Scott Ande | 95 Rx | | | Lori | 95 Rx | | | Mark E | 95# Rx | | | Misty | 80 Rx | That was hard! Wall balls kicked my butt! Today is 3rd day without sugar. |
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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 | 225 Rx | | | Marcus | 225 Rx | | | Curtiss | 225 Rx | | | Kevin M | 175 Rx | | | Bryan | 165 Rx | | | Lori | 145 Rx | | | Bailey | 145 Rx | | | Mark E | 135 Rx | | | Scott Ande | 115 Rx | |
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Karen
(Time)
WOD 'Karen'
For Time:
150 wall balls
RX Men 20# to 10’ line (black line)
RX Women 14# to 9’ line (red line)
Tips and Strategy
For most athletes, it will be important to bite off sets that are big enough to make progress, but not so big that you have to rest more than 10 seconds before picking up the ball again. The ideal set size is one that you can keep consistent the whole way through the workout.
Avoid opening with a huge set of 30 if you’re going to have to do 5’s with lots of rest between the rest of the way. Avoid doing any sets so large that you have to rest more than 10 seconds before picking up the ball again.
– Beginner: try 30 sets of 5 (target time 12-15 minutes)
– Intermediate: try 15 sets of 10 (target time 8-11 minutes)
– Advanced: try 5 sets of 30 (target time 6-7 minutes)
– Elite: <5 minutes (competitive athletes may be able to complete the workout in two sets of 75 or even unbroken, in a single set of 150 repetitions)
| Bailey | 5:39 Rx | | | Marcus | 6:00 Rx | | | Benjamin | 7:05 Rx | | | Clint | 7:26 Rx | | | Kelila | 7:55 Rx | | | Keira | 7:55 Rx | | | Chase | 8:10 Rx | | | Curtiss | 8:11 Rx | | | Brenna | 8:11 Rx | | | Lori | 8:20 Rx | | | Bryan | 8:28 Rx | | | Kevin M | 9:07 Rx | | | Daniel St | 9:45 Rx | | | Scott Ande | 10:10 Rx | | | Mark E | 11:10 Rx | | | Jessica L | 12:50 Rx | | | Misty | 14:49 | scaled |
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Cashout Ring Dips L-Sit
(Check In)
Cashout
Ascending Ladder For 6 Minutes:
1 Strict Ring Dip
:10 Second Hanging L-Sit Hold
2 Strict Ring Dips
:10 Second Hanging L-Sit Hold
3 Strict Ring Dips
:10 Second Hanging L-Sit Hold
...
Add (1) Strict Ring Dips Per Round
• Your score today is total number of strict ring dips completed at the end of 6 minutes
• This is a high interference piece that will tax your upper body lockout, so break up the strict ring dips as needed
RING DIPS
• The range of motion here is:
• Elbows fully locked at the top
• Shoulder below the elbow in the bottom
SUBS
RING DIPS Reduce Reps Banded Ring Dips 2x Deficit Push-ups (Hands on Plates) 3x Regular Push-ups
| Kevin M | Yes | | | Daniel St | Yes | | | Marcus | Yes | Yess |
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