WOD Blog
 | Mon, Jul 6 2020 |  |
| Mon July 6 2020 | Mon July 6 2020 Clean and Jerk | Stub Hub | Mon July 6 2020 Midline |
Mon July 6 2020 Clean and Jerk
(Weight)
Clean and Jerk Warmup Coach Led
2 Muscle Cleans
2 Tall Squat Cleans
1 Push Jerk
1 Split Jerk
Clean and Jerk Complex
On the 2:00 x 5 Sets:
1 Low-Hang Power Clean
1 Push Jerk
1 Low-Hang Squat Clean
1 Split Jerk
70% 75% 80%
• The focus here is to keep the bar close to the body in the clean as you navigate the knees
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Stub Hub
(Time)
WOD Stub Hub
21-15-9:
Toes to Bar
Power Snatches RX 95/65 (75/55)
Directly Into...
*200 m run
9-15-21 Overhead Squats RX 95/65 (75/55)
(*200m run precedes each set of OHS – running 3 times)
Scoring: Time
• The intended time range for this workout is between 9-15 minutes
• Both barbell movements are designed to be fairly light
• When fresh, you should be able to complete 21+ reps unbroken
• If you're on the fence about weights, lean towards the lighter side
| Marcus | 13:15 Rx | | | Clint | 13:18 Rx | |
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Mon July 6 2020 Midline
(Time)
CASHOUT: Midline
20 Weighted AbMat Sit-Ups
25 AbMat Sit-ups (Unweighted)
Accumulate 30 Second Hollow Hold
WEIGHTED ABMAT SIT-UPS
Hold 1 dumbbell high up on your body throughout the movement
Letting it slide closer to the belly button will make it much easier, so try to keep it near the collarbones
Anchor your feet underneath a pair of dumbbells
Weighted AbMat Sit-ups: https://www.youtube.com/watch?v=dqbCN9q1Owc&feature=youtu.be
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