WOD Blog
 | Wed, Jun 24 2020 |  |
| Wed June 24 2020 | Wed June 24 2020 Clean and Jerk | Hook and Ladder | Wednesday June 24 2020 |
Wed June 24 2020 Clean and Jerk
(Weight)
Clean and Jerk
On the 2:00 x 3 Sets:
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk
Set 1: 65% 70% 75% of 1RM Clean and Jerk
STIMULUS
DESCRIPTION
• The focus of this piece is to keep the bar close to the body in the clean as your navigate the knees
• These 4 reps are designed to be completed without letting go of the bar
• Complex Demo: https://www.youtube.com/watch?v=nZA13wz9hdQ&feature=youtu.be
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Hook and Ladder
(Time)
WOD “Hook and Ladder”
[On the 0:00]
1 Round:
20 Wall Balls 20# to black line/14# to red line
30 Power Clean and Jerks 95/65 (65/45)
[On the 5:00]
2 Rounds:
20 Wall Balls
15 Power Clean and Jerks
[On the 10:00]
3 Rounds:
20 Wall Balls
10 Power Clean and Jerks
Scoring: Time for each interval
• To ensure you have enough rest built in, each piece should take less than 4 minutes to complete
• This gives you at least 1 minute of rest before beginning the next iteration
| Lori | 2:57, 3:49, 2+24 Rx | Rx 55+ 45# bb. 10# wb | | Curtiss | 3:48, dnf, dnf | 40# db’s, 35# db’s |
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Wednesday June 24 2020
(Check In)
Body Armor
Not For Score:
2 Sets of 9: Strict Press
2 Sets of 7: Push Press
2 Sets of 5: Push Jerk
After each set :30 sec plank
STIMULUS
DESCRIPTION
• Today's Body Armor piece begins with 3 variations of pressing movements paired with a midline movement
• Taking the bar out of a rack, choose weights for your presses that allow you to complete each set unbroken
• You can increase in weight with each set or stay at the same weight across
• After each set (6 times) hold for a 30 sec plank
• This should be a duration that ideally allows you to hold for unbroken sets
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