WOD – Wed, Sep 3
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
1:00 row
2 rounds:
- 8 curtsy squat
- 6 spiderman stretch (3 each)
- 5 barbell deadlifts
Specific Warm-Up (8:00–13:00)
Barbell progression:
- 3 clean deadlifts
- 3 hang power cleans
- 3x 3 power cleans @ building to opening interval weight weight
Strength – Power Clean Primer (6 Rounds for reps)
(14:00-20:00)
Every minute on the minute x 6 minutes (move well and build past workout weight)
execute 2 touch and power cleans starting at 55% 1rm and building, challenge yourself here if you feel good. At a minimum we must build well beyond the workout weight.
Conditioning (Time)
RXConditioning (22:00–40:00)
Every 3:00 x 5 rounds:
10 power cleans (135/95)
16/12 cal row
Score: Slowest round
Partner Option: Alternate full rounds with 1:1 work to rest. 10 total rounds done.
Intermediate: 95/65
Baseline: 65/45, 9/6 cal
Cool Down (Checkmark)
(45:00–60:00)
- :20- :30 L-sit variation from boxes, DB’s, paralletes or rings (no hanging today)
- :30 hamstring wall stretch
:30 puppy pose
2 rounds
Barbell cycling meets sustained pacing. Today is a fun day to consider a 1:1 partner option. Each athlete will still do all the work! No desire to throwdown with a homie? Go at it alone and work as fast as you can to optimize rest! These are power efforts, give it what you got when you can. The barbell load should be cyclical for unbroken reps for 3 rounds minimum. So yes, light and blistering fast!