WOD Blog
 | Tue, Sep 1 2020 |  |
| Tues Sept 1 2020 | 10 Minute Max Calories Row | Tues Sept 1 2020 Power Clean Technique | Born to Run |
Tues Sept 1 2020
(No Results Tracked)
ON OWN
2 Minutes bike row or run
Pigeon Stretch
Wall Pec Stretch
Front Rack Stretch on Box
25’ Walking Lunge
15 Good Mornings
15 Glute Bridges
5 Strict Toes To Bar
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10 Minute Max Calories Row
(Calories)
Endurance Benchmark ( on your own after quick warmup)
10 Minute Max calories row
| Marcus | 198 Rx | | | Bailey | 172 Rx | | | Kevin T | 160 Rx | | | Brenna | 159 Rx | | | Bryson | 158 Rx | | | Kevin M | 153 Rx | | | Bryan | 145 Rx | | | Mark E | 135 Rx | | | Hunter Coleman | 130 Rx | | | Payton | 119 Rx | | | Kerop Ma | 112 Rx | |
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Tues Sept 1 2020 Power Clean Technique
(Weight)
Power Clean Technique
3 Sets:
2 Muscle Cleans
2 Pausing Hang Power Cleans
2 Power Cleans
Set 1 - 40% of 1RM Clean
Set 2 - 45% of 1RM Clean
Set 3 - 50% of 1RM Clean
• Use this as an opportunity to really dial in technique with lighter loads before our conditioning piece.
• We want to complete this complex in one unbroken set.
MOVEMENT FOCUS
POWER CLEAN
• Knuckles facing the floor when gripping the bar.
• We want our shoulders and hips to raise at the same rate.
• Our feet should go no wider than shoulder width apart.
• With the weight being so light, this is a good opportunity to work on 'no feet' cleans.
• This drill will allow us focus more on pulling ourselves under the bar in a strong receiving position.
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Born to Run
(Time, Rx+)
WOD 'Born to Run'
For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans RX+ 135/95 (115/85)
200 Meter Run, 15 Power Cleans
200 Meter Run, 21 Power Cleans
• This medium-long range workout alternates from running to bodyweight and barbell movements
• The manageable barbell weight and bodyweight stations will allow for consistent forward progress here
• The intended time range for this piece is between 12-20 minutes
POWER CLEANS
• Looking to choose a lighter weight for this workout that you can cycle for sets
• When fresh, this should be a load you can move for 25+ unbroken reps
BURPEES
• You can jump-up or step-up off the floor
• Jump to full extension with some air under the feet and a small clap overhead
| Lori | 18:37 | Did legends wods first. Thrusters burpees and pullups. For this WOD, Air squats for burpees. 85# pc | | Mark E | 21:35 | row, 95# |
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