WOD Blog
 | Wed, Mar 31 2021 |  |
| Wed Mar 31 Gymnastics Pull Stamina | Wed Mar 31 2021 Clean and Jerk | Wiped Clean |
Wed Mar 31 Gymnastics Pull Stamina
(Check In)
Gymnastics Pull Stamina
3 Rounds for Quality:
6 Strict Pull-Ups
10 Feet Elevated Ring Rows
0:10 Ring Row Hold
1:00 Rest
Stimulus
- Full control through a full range of motion is our focus here.
- For the ring row hold, we will pause for 10 seconds at the top of the row immediately after the final ring row.
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Wed Mar 31 2021 Clean and Jerk
(Weight)
Clean & Jerk
Every 1:30 x 7 Rounds:
2 Power Clean
1 Front Squat
1 Jerk (split or push)
55% to 85% (go up 5% each round)
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Wiped Clean
(Time)
Every 4:00 x 5 rounds
30 air squats
15/12 row or 12/9 bike or 200m run
7 clean and jerks 115/85 95/65
Score: slowest of the 5 rounds
In this interval, complete the 3 listed movements for time then rest with whatever time remains in the 4:00 window.
Make sure you are meeting full range of motion on the faster moving air squats
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