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WOD – Sat, Apr 8

Warm Up

2minutes Rowing Running Biking
Over All Dynamic Body Activation

1 set:– Rest :10 between movements.
:30 inchworm + push-up
:30 unweighted good mornings
:30 scorpions
:30 burpees
– Step down and up on the burpees.

1 set:
:30 shoulder presses PVCBB
:30 RDLs
:30 push up to pike
​​​​​​​:30 burpees
– Jump down/drop to the floor quickly on the burpees.

1 set:
:30 hang clean and presses
:30 good mornings
:30 burpees
– Jump down AND jump up AFAP on the burpees.

SPECIFIC WARMUP

CLEAN AND JERK REVEIW

3x Jump and land
3x Jump and land hands at shoulders
3x Jump punchland
2×3 Push jerks PVCBB

SKILL WORK
EMOM 6:
3 push jerks
– Take the bar from the floor and build to a load heavier than workout weight

WOD PRIMER

1 set:
3-5 clean and jerks (workout weight)
5-7clean and jerks (workout weight)
– Rest :30 between lifts.
– Cycle all reps quickly.

040823 WOD (Time)

RX

For time:
5-10-15-20-25-30:
Clean and jerks (65/95 lb)
Burpees

INTERMEDIATE

For time:
5-10-15-20-25-30:
Clean and jerks (55/75 lb)
Burpees

BEGINNER

For time:
5-10-15-20-25:
Clean and jerks (empty barbell)
Burpees

INTENDED STIMULUS

15:00-20:00.

Light loading that allows for 10-15 unbroken clean and jerks.

Burpee pace of 10+ reps/minute.

Significant movement interference that will cause the quads and shoulders/triceps to fatigue quickly.

Cool Down

4-6 Minute Biking Rowing easy pace flush

2 sets:
1:00 foam roll quads
1:00 foam roll lower back