WOD – Fri, Oct 17
Intent
Warm Up (Checkmark)
General Warm Up (5-11)
1:00 Row
1:00 Bike
1:00 25ft. Shuttle run
2 rounds
Specific Warm Up (11-23)
Double Under
- 30-50 single under
- 10 Single leg single under each leg
- 20 Running in place single under
- 5 single under + 1 double under x 3-5
- 3:00 of double under practice/ refinement
Hang power clean
- 3 Hang clean pull (DL + shrug, start at above knee)
- 3 Hang muscle clean
- 3 hang power clean
- 2 sets of 3 building to start weight for EMOM
Hang Power Clean (Weight)
(26-34)
Every minute on the minute x 8
3 Hang Power Cleans
Building each minute to moderately heavy load.
Conditioning (Time)
RXConditioning: (36-50)
Hang power clean
21-15-9-15-21
(95/65lb.)
Double Under
42-30-18-30-42
For time.
Goal: Sub 9
Cap: 12 minutes
Intermediate: 75/55lb., 1/2 double unders
Baseline: 45/35lb., single unders
Cool Down (Checkmark)
(50-60)
2x 12 single leg calf raise (standing on plate or deficit if possible)
2x 12 Wall leaning toe raise
(0-5)
Today we execute some barbell skills and touch some loading before we burn down the grip and traps. This week offers 2 workouts with pyramid style rep schemes. Today is a very different stimulus than the DL/RMU couplet, but just as potent in a varied way. Select a weight for the workout that allows for 15 reps unbroken no doubt on the hang clean. You should be more limited by heavy breathing than heavy loading.