WOD Blog
 | Fri, Jul 24 2020 |  |
| Friday Jul 24 2020 | Front Squat Heavy Single | Fri July 24 2020 | DT |
Front Squat Heavy Single
(Weight)
Front Squat
10:00 EMOM:
1 Front Squat
Build to a Heavy Single
• you don't have to go up every set, but the aim is to climb in weight
| Steve L | 285 Rx | | | Blake S | 275 Rx | | | Bryson | 235 Rx | | | Lori | 205 Rx | | | Scott Ande | 95 Rx | |
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Fri July 24 2020
(Check In)
Cashout/Capacity Builder
On the 2:00 x 3 Rounds:
7 Chest to Bar Pull-ups or 7 BMU
7 Double Dumbbell Power Cleans
Max Distance Double Dumbbell Front Rack Walking Lunge
Dumbbells: 35's/20's
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DT
(Time)
DT
Five rounds for time:
•12 Deadlift
•9 Hang power clean
•6 Push jerk
Scoring: Time
155/105 115/85
15:00 TIME CAP
- The traditional way to break up 'DT' is to do 11 deads, rest, 1 dead into 8 hang power cleans, rest, then do 1 hang power clean into 6 unbroken push jerks.
- Often times, athletes will find themselves needing to break up the push jerks into 2 sets. This is typically not due to the push jerks being too heavy, but instead because the hang power cleans have tired them out.
- If needed, let's stick to the deadlift strategy of doing 2 sets (11-1), then break the hang power cleans into three sets (8-3-1) to be able to hold onto the push jerks.
- Let's keep the focus on holding onto the push jerks for all 6 reps each round. If we need to break something, have it be the hang power cleans or the deads first.
| Lori | 6:27 Rx | 55+ RX 85#. 3 sec PR | | Bailey | 10:23 Rx | | | Blake S | 16:00 Rx | | | Bryson | 9:52 | 95# | | Scott Ande | 13:25 | 115# |
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