WOD Blog
 | Wed, Jun 30 2021 |  |
| Wed Jun 30 2021 Stamina Squat Clean | 13 Going on Hurty | Wed Jun 30 2021 Body Armor |
Wed Jun 30 2021 Stamina Squat Clean
(Time)
Stamina Cycling: Squat Clean
For Time:
21 Squat Cleans 135/95 95 / 65 lb
15 Squat Cleans 155/105 115 / 85 lb
9 Squat Cleans 185/135 135 / 95 lb
Time Cap: 12 Minutes
Stimulus
- 45 barbell reps for time at ascending weights
- Use a single barbell and change out the loads yourself
- To make it under the 12 minute time cap, each weight should average less than 4 minutes
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13 Going on Hurty
(Rounds)
'13 Going On Hurty'
AMRAP 13:
12/9 Calorie Bike or row
9 Push Presses
6 Front Squats
Barbell - 175/115 95 / 65 lb
Strategy
THE BIG TAKEAWAYS
1. Everything in this workout centers around shoulder to overhead capacity, as this is the only movement that we could potentially go to failure on. If this is a great movement for you, this will likely be more of a cardio workout, as you'll keep rolling through rounds. If this movement is more of a challenge, it'll be about finding the best possible break-up strategy for the full 13 minutes. Consider how you approach this movement if you were doing 3-4 rounds for time.
2. With only 6 front squats, see if you can clear those unbroken on each set, as doing so prevents you from completing extra power cleans.
3. If push presses are a good movement, look to push the bike. If you know you're going to need to be more fresh for going overhead, pace the 12/9 calories a little more to give the shoulders time to reload.
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Wed Jun 30 2021 Body Armor
(Check In)
Body Armor
Not For Time
21-18-15-12-9:
Weighted Sit-ups
After Each Set: 2 Turkish Get-Ups (1 per arm)
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