WOD

Wednesday, Aug 24
Workout of the Day
Warm up (Not Scored)
Crossover Symmetry or Banded 7’s + Hip Halo warm up
-into-
3 sets:
5 Clean Grip Deadlifts
5 Muscle Clean + Strict Press
5 Hang Squat Clean
5 Push Press
5 Squat Clean and Push Jerks
* perform with a PVC pipe or empty bar *


2. Strength Prep
Athletes will have two Power Cleans + Push Jerk. These are completed in singles with a 5-10 second reset between reps. Athletes should focus on the consistency of their receiving position and footwork during these lifts. Once the bar is cleaned up. athletes should pause at the top of the cleans, reset hands if needed, and then drive into the push jerk. For the Front Squats, athletes will transition over to the rack. Make sure they strip the weight down before climbing to a heavy single. This next portion is based on feel. Athletes will start by building up to a heavy 3 rep, into a heavy 2 rep, followed by 3 heavy singles. We are not maxing out on any of these!


3. Workout Prep
1 set:
2 Strict Pull-ups
3 GHD’s
4 Box Jump Overs
Power Clean + Push Jerk 5x3 (Load)
2 Power Clean + 1 Push Jerk x 5 sets (@65% of 1RM)
* Complete a set every 1:30 *
Front Squat 1x1 (Load)
3-2-1-1-1 Front Squat (build up in weight)

- Rest as needed between sets -
Supreme Pizza (Rounds + Reps)
Freedom (RX'd)

12 minute AMRAP
10 Strict Pull-ups
15 GHD’s
10 Box Jump Overs (24/20)

* Target number of rounds: 5-6 rounds
Cooldown/Mobility (Not Scored)
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)
Too Sensitive to Foam Roll? Just Add Vibration (Not Scored)
https://www.youtube.com/watch?v=ofhogZ8YrRY
Sneaky way to get otherwise sensitive folk to tolerate the foam roller. Movement without motion = increased tolerance.

For those who may have missed the recent convo on foam rolling, get caught up here: https://www.instagram.com/p/CV0YBQFrYtd/
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