WOD – Wed, May 21
Intent
Warm Up (Checkmark)
(0:00–15:00)
General:
100m Row
10 Jumping Jacks
100m Run
10 Seal Jacks
100m Row
10 Box Step Ups
100m Run
10 Air Squats
Specific:
Barbell Flow:
- 5 muscle cleans
- 5 front squats
- 5 push jerks
- 5 hang squat cleans
3 sets of 1 hang squat clean + squat clean + jerk building to first load for strength.
Skill/Strength (Weight)
(15:00–30:00) Every 1:30 x 5 sets:
- 1 Hang Squat Clean + 1 Squat Clean + 1 Jerk (Build in weight as technique allows)
Conditioning (Time)
RXConditioning (30:00–47:00):
“Grit and Grind” 4 Rounds for Time:
- 12 Hang Power Cleans (155/105lb.)
- 12 Box Jump Overs (24/20)
- 300/250m Row
Goal: Sub 12 minutes
Cap: 15 minutes
Intermediate:
- 95/65 HPCs
- Box jump over/step over option
Baseline:
- 15/10lb. DB HPCs
- Step ups (low box) or low plate jumps
- 200m Row or 1:00 cap of a row (speed/intensity independently prescribed)
Cool Down (Checkmark)
(47:00–53:00)
-
2x 10 (each) Banded T-Spine openers
- 1:00 each side of: Calf/quad foam roll
Skill-based Olympic lifting followed by moderate aerobic effort.The goal today is to push the complex and see how heavy you can get while balancing proper mechanics. Better to stay under your threshold and move very well to improve than to just jump around weight in a sloppy way to chase a challenge. Grit and Grind is designed to be highly metabolic, you should be more limited by your lungs and conditioning than the weight. But the weight will likely not be easy enough to remain unbroken for all with the weight they select. Round 1 should be able to go unbroken.