WOD Blog
 | Fri, Sep 4 2020 |  |
| Fri Sept 4 2020 | Fri Sept 4 2020 Clean and Front Squat | Fri Sept 4 2020 Strict Gymnastics | Day Dream |
Fri Sept 4 2020 Clean and Front Squat
(Weight)
OIy
6:00 EMOM:
1 Clean Pull
1 Hang Squat Clean
1 Front Squat
MOVEMENT FOCUS
CLEAN PULL
• With the clean pull, we want to focus our effort on finishing with the bar moving up, not out
• We want to try and not have our hips thrust towards the bar causing it to travel forward
• Look to be patient with flat feet to get to the power position before sending the hips upward, carrying the bar with them
HANG SQUAT CLEAN
• With shoulders back and down, we want to take the bar to our above the knee position
• Keep knuckles down and 'peel' the upper part of our back to the wall behind us
• We want to keep our knees bent during this and feet flat allowing us to find the power position
• This will result in our bent knees drifting forward as our torso goes vertical
• We finish with sending the bar up explosively and meeting the bar at it's highest point and taking it to the bottom of our squat and back up
• Our eyes are slightly above the horizon the entire time'
| Marcus | 227 Rx | PR | | Clint | 225 Rx | | | Blake S | 185 Rx | | | Steve L | 185 Rx | | | Bryson | 160 Rx | PR | | Daniel St | 135 Rx | | | Kevin M | 125 Rx | | | Lori | 115 Rx | | | Kelila | 115 Rx | | | Keira | 100 Rx | | | Payton | 95 Rx | | | Carmen | 80 Rx | | | Kerop Ma | 75 Rx | |
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Fri Sept 4 2020 Strict Gymnastics
(Check In)
Strict Gymnastics
Not for Score, 7:00 AMRAP
2 Inchworms
3 Strict Ring Dips
6 4-Count Flutter Kicks
Rest 2:00
Not for Time:
10 Rounds:
1 Wall Walk + 1 Wall Facing Strict HSPU
• This strict gymnastics piece will test our time under tension for abdominal contractions, as well as pressing capacity
• Count 1 rep of flutter kicks for every 4 seconds of movement (1-2-3-4 is 1 rep)
• Let's focus on a good solid body position on these wall walks with full control to the ground.
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Day Dream
(Time)
WOD 'Day Dream'. 30:00 TIME CAP
2 Rounds:
70/50 Calorie Row 50/35 bike or 1000m run
50 Wallballs 20/14
30 Kettlebell Swings 53/35
15 Burpee Box Jumps (24'/20')
• This beefy 2-round workout includes higher rep schemes while maintaining a nice mix of modalities (cardio, bodyweight, weightlifting) across the 4 stationS
• The name of the game today is staying focused as we chip away at these larger numbers
• This conditioning piece is intended to be on the longer side
• Your score today is the total time it takes to complete the 2 rounds
• We expect the workout to take between 23-35 minutes to complete
BURPEE BOX JUMP
• Burpee perpendicular to the box (no lateral burpees)
• You can jump up or step up off the floor
• Jump up to the box for 'RX'
•
| Marcus | 19:01 | bike 70# db | | Clint | 19:05 | bike | | Kelila | 20:18 | row | | Lori | 20:55 | Rx 55+ 10# 26# row | | Keira | 21:31 | row | | Blake S | 21:37 | run | | Steve L | 21:42 | bike | | Bryson | 23:19 | run | | Kevin M | 23:45 | row | | Daniel St | 24:50 | run | | Kerop Ma | 25:00 | run | | Payton | 25:00 | run | | Carmen | 29:30 | row |
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