WOD Blog
 | Fri, Aug 21 2020 |  |
| Fri Aug 21 2020 | Fri Aug 21 2020 Clean and Jerk Stamina | Fri Aug 21 2020 Front Squat | Dumbo |
Fri Aug 21 2020
(Check In)
MOBILITY and warmup on own
2 Minutes bike or row
then…
Banded Shoulder Distractions:
Banded Hamstring Distraction:
Banded Triceps Stretch:
5 Inch Worm to Push-up
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Fri Aug 21 2020 Clean and Jerk Stamina
(Weight)
Clean and Jerk Stamina
On the Minute x 5:
5 'Touch and Go' Power Clean and Jerks
Week #3 of 3
Week 3: 57-62% of 1RM Clean and Jerk
• The final week of this progression
• Just like the last 2 weeks, use the same weight for all 5 sets
• We are shooting to hit a PR on this piece and go heavier than last week.
• Complete 5 unbroken reps at the top of each minute [0-1-2-3-4] and rest with whatever time remains
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Fri Aug 21 2020 Front Squat
(Weight)
Front Squat
10RM
• The weight should feel good for the first 5 reps, then start to get heavy during reps 6 and 7. The final 3 reps will require some fortitude to finish off.'
• Sample warm up based on 10 rep max front squat: 10@45%, 5@60%, 3@90%, 10@100% =5-10#
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Dumbo
(Time)
'Dumbo'
3 Rounds For Time:
10/7 Calorie bike or 15/12 row or 200m run
10 Thrusters 95/65 75/55
5 Dumbbell Box Step-Overs 50/35 35/20
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