WOD Blog
 | Mon, Jun 7 2021 |  |
| Mon Jun 7. 2021 Back Squat Waves | Dirty Laundry |
Mon Jun 7. 2021 Back Squat Waves
(Weight)
- All percentages based on 5RM Back Squat:
Wave #1
Set 1 - 8 Reps @ 74%
Set 2 - 6 Reps @ 79%
Set 3 - 4 Reps @ 84%
Wave #2
Set 4 - 8 Reps @ 79%
Set 5 - 6 Reps @ 84%
Set 6 - 4 Reps @ 89%
Wave #3
Set 7 - 8 Reps @ 84%
Set 8 - 6 Reps @ 89%
Set 9 - 4 Reps @ 94%
| Kevin M | 195 Rx | | | Bailey | 165 Rx | | | Kaeleigh | 135 Rx | |
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Dirty Laundry
(Time)
'Dirty Laundry'
3 Rounds:
15 Power Cleans RX 115/85 55+ 95 / 65
12 Thrusters
9 Bar-Facing Burpees
Directly into...
3 Rounds:
15 Power Cleans 95/65 55+ 75 / 55
12 Thrusters
9 Bar-Facing Burpees
Stimulus
- You can step up or jump up from each burpee. Two feet must take off at the same time to travel over the bar in order to mark this workout as 'Rx.'
- There will be no rest between rounds or between the first part and second part. Use the same barbell for both parts and change weights after completing the first 3 rounds.
- Score is total time for all 6 rounds.
Strategy
THE BIG TAKEAWAYS
1. Let's make the main focus in this workout to complete the thrusters in no more than 2 sets on any round.
2. On the first barbell, let's aim for singles or small sets on the power cleans. The thrusters are a moderate weight in the first part so we want to make sure we don't gas ourselves by holding on for big sets on the cleans. On the second barbell, we should be able to hold on for slighlty bigger sets (3-4 sets) on the power cleans since the weight will be lighter.
3. Pace the burpees in a way that will allow you to stick to your break up strategy on the barbell. Stepping up from each burpee and fully standing
| Bailey | 18:57 Rx | | | Kevin M | 20:05 | 85/65# | | Kaeleigh | 24:59 | 75/65# |
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