WOD – Wed, Jun 25
Intent
Warm Up (Checkmark)
General (0:00–10:00)
2 rounds:
- :30 easy bike
- 10 empty‑bar DLs
- 10 front‑rack elbow rotations
- 10 air squats
- 10 jump shrugs
Specific (10:00–20:00):
3 cleans + 3 front squats → build to work weight
:15 bike sprint
Review barbell & rack position.
Conditioning (Weight)
RX Conditioning (22:00–42:00):
20 Min EMOM (×5 cycles):
- Min 1: 6 Power Cleans @185/125
- Min 2: 16/12 Cal Bike
- Min 3: 6 Front Squats @185/125
- Min 4: 16/12 Cal Bike
Track quality: quick singles, unbroken squats, 85–90% bike intensity
Intermediate: 135/95 / 12/10 cals
Baseline: DB cleans/squats 35/25 + 8/6 +8/5 cals
Cool Down (Checkmark)
Strength‐conditioning EMOM. You will be challenged today to stay in the fight throughout the EMOM. The goal is to build consistency with how you approach the moderately heavy stimulus under breathing fatigue. Our intended outcome is consistency in time to completion of barbell cycling and erg work. Same load for cleans & squats; pace on bike and rower under pressure.