WOD – Sat, Mar 22
Intent
Warm Up (Checkmark)
General (5 minutes)
:30 row
:30 no push up burpee
2 rounds
__________
Specific (13 minutes)
5 air squat
10 step back lunge
5 front squat
3 power clean
5 squat clean
5 strict press
5 push press
3-5 sets of squat clean and push press to build past workout weight today
____________
3 burpee (step up)
3 burpee jump up
3 burpee + box jump over
Conditioning (Time)
RXConditioning
3 Rounds for Time:
40 Burpee Box Jump Over (30/24’)
30 Squat Cleans (135/95lb.)
40 Push Press
Goal time: Sub 25:00
28:00 Time cap
Intermediate
3 Rounds for Time:
40 Burpee Box Jump Over (24/20’)
30 Squat Cleans (95/65lb.)
40 Push Press
Baseline
3 Rounds for Time:
30 Burpee Step up (custom height)
20 Hang squat Cleans (35/15lb.)
30 Push Press
Cool Down (Checkmark)
Evil wheel
3×10-15 reps
Rest as needed between sets.
Today’s partner workout isn’t absent of skill and capacity both. The goal is to find a load that allows each working member of the team to cycle in singles on squat cleans but “could” do some reps touch and go if asked. For the push press, athletes should be able to do more than 8 reps in a row if asked.