WOD Blog
 | Tue, Oct 19 2021 |  |
| Tue Oct 19 2021 Weighted Strict Ring Dips | Tue Oct 19 2021 Clean | Negative Nancy |
Tue Oct 19 2021 Clean
(Weight)
Clean Sotts Presses
2 Sets:
5 Clean Sotts Presses (3 Seconds Pause Overhead Each Rep) Perform All Sets @ Light Weights
- These presses will be performed from the front rack position in the bottom of a squat.
- These will be challenging for those with mobility limitations. Using a PVC or performing these from a seated position on a box are alternative options.
Squat Clean and Jerk
4 Sets:
3 Squat Cleans + 1 Jerk
75-80% of 1RM Clean & Jerk
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Negative Nancy
(Time)
For Time:
https://ctstorageprod.blob.core.windows.net/videos-coaching/narrow-vs-wide.mp4
21 Overhead Squats 95/65 65 /45 lb
800 Meter Run or row
18 Overhead Squats
600 Meter Run or row
15 Overhead Squats
400 Meter Run or row
12 Overhead Squats
200 Meter Run or ro
9 Overhead Squats
THE BIG TAKEAWAYS
1. Reach for big/unbroken sets on the overhead squats. Even if it causes us to start our run a little slow, it still is better than staring at the bar on the ground.
2. After we get the first 100m of the run done, let's get a little more aggressive on our run. We don't want this to run to turn into a shuffle.
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