WOD Blog
 | Wed, Sep 16 2020 |  |
| Wed Sept 16 2020 | Wed Sept 16 2020 Gymnastics Stamina | Big Clean Complex |
Wed Sept 16 2020
(No Results Tracked)
MOBILITY AND WARMUP ON OWN
2 min bike row or run
10 Glute bridge
Sampson stretch
Couch stretch
Pike stretch
Banded shoulder stretch
Barbell warm up with coach
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Wed Sept 16 2020 Gymnastics Stamina
(Reps)
Gymnastics Stamina
On the 2:00 x 3 rounds
10/7 Bike or 10/7 row or 100m run
Max Ring Muscle ups, bar MU or chest to bar in time remaining
Score: Max total reps
BAR MUSCLE UP
-Establish yourkp (hollow/superman) on the bar
-From your arch or superman position , move to kick you legs back under the bar and then levering yourself back, push down like you're trying to bring the bar to your hips
-As your knees and legs are lifting into the air with the elevation, think about aggressively popping your hips.
-Relax your grip, let both of your hands slide around the bar at the same time
- Engage your core, and allow the torso to pivot over the top of the bar, then lock arms out at top
| Bryan | 26 c2b | | | Mark E | 24 c2b band | | | Hunter Coleman | 24 c2b band | | | Bryson | 23 c2b | | | Kevin T | 21 c2b band | | | Scott Ande | 12 c2b | | | Payton | 12 c2b | | | Kelila | 12 bmu band | | | Daniel St | 10 bmu | | | Daniel E | 10 ring mu | | | Bailey | 10 bmu | | | Kerop Ma | 6 c2b band | | | Spencer | 6 c2b band | | | Lori | 6 bmu band | | | Clint | 4 ring mu | | | Marcus | 1 bmu | |
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Big Clean Complex
(Weight)
WOD
Big Clean Complex (all squat cleans)
Every 5:00 x 6 sets
High Hang clean, Hang Clean, Full Clean, Push Press
High Hang Clean, Hang Clean, Full Clean, Push Jerk
High Hang Clean, Hang Clean, Full Clean, Split Jerk
This 12 rep complex is a barbell conditioning piece that will challenge both our stamina and our strength.
The full set is designed to be completed without putting the bar down.
The goal is to climb in weight with each set as we build to a heavy complex for the day.
Good place to start is around 50% of your 1RM Clean and Jerk.
Your final score is the heaviest complex successfully completed unbroken.
| Marcus | 175/195 Rx | | | Clint | 185 Rx | | | Daniel St | 155 Rx | | | Daniel E | 145 Rx | | | Bryson | 125 Rx | | | Spencer | 125 Rx | | | Hunter Coleman | 115 Rx | | | Bryan | 115 Rx | | | Bailey | 115 Rx | | | Lori | 105 Rx | | | Mark E | 95 Rx | | | Kevin T | 95 Rx | | | Scott Ande | 85 Rx | | | Kelila | 85 Rx | | | Kerop Ma | 75 Rx | | | Payton | 75 Rx | |
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