WOD – Wed, Oct 8
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–6:00)
2 rounds of:
- 10 Cal bike/ Row/ Ski
- 10 Pass-throughs
- 10 Front rack elbow rotations
- 10 PVC Push press
- 10 Good mornings
Specific Warm-Up (6:00–13:00)
- With light barbell:
- 5 Deadlift
- 5 Push Press
- 5 Power Clean
- 5 Push Jerk
- 3 rounds, building to start weight for strength work.
Strength (Weight)
(14:00-22:00)
Power Clean + Push Jerk Complex
Every minute on the minute x 8 minutes
Execute 2 power cleans into 2 Push jerks
*Goal here is to prime for WOD and build a good bit beyond what you expect to use today!
Conditioning (Time)
Conditioning (24:00–48:00)
“Press & Pull”
5 Rounds for time:
- 6 Power Cleans
- 6 Shoulder to overhead
- 12/10 Calorie Echo Bike
2:00 Rest between each interval
Goal Time: Sub 2:00 per round
Time Cap: 24:00
RXConditioning: 205/135lb.
Intermediate: 135/95lb.
Baseline: 45/35lb.
Cool Down (Checkmark)
(50:00–60:00)
3 rounds for quality of: (light loads)
10 Seated sumo good morning (barbell)
10 Single arm upright row each side
Rest as needed between sets and movements
Fast-pacing sprint intervals with a barbell hinge and overhead challenge. Our goal today is to move quick with heavy weight. Relative to your capacity, pick a weight that allows for fast singles on the cleans but linked shoulder to overhead reps, then send it on the bike to know that rest is coming! The desire is for it to be as close to 1:1 work to rest ratio as possible, meaning approximately 2:00 or less to do the work prescribed and of course 2:00 to rest at the conclusion of each interval.