Aug 30, 2017

 

a) WARM UP:

From whiteboard to the end of the gym::

3 rounds:

  • Side shuffle there, do 5 slow squats
  • Side shuffle back, do 5 push ups
  • 10 Dowel overhead squats with 5 sec paused at bottom

Then grab a bar, warm up the overhead squat.

b) STRENGTH:

E2MOM PAUSING OVERHEAD SQUAT

7 Sets of 1:

3 Pauses during the lift:

  • 5 second pause at parallel
  • 5 second pause at bottom of squat
  • 5 second pause just above parallel (power receiving)

** Slowly and steadily build in weight over the total 7 repetitions, *only* increasing in load if we are moving not just “well”, but very well. We make changes to our positioning at the lighter loads with diligent practice.

 

c) WOD:

Part 1 – In a 5:00 Window…

  • 50/35 Calorie Row Buy-In

Time remaining, Max Rounds of:

  • 3 Power Cleans + 3 Front Squats + 3 Push Jerks (115/80)

Rest 5:00

Part #2 – In a 5:00 Window…

  • 35/25 Calorie Row Buy-In

Time remaining, Max Rounds of:

  • 3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)

Rest 5:00

Part #3 – In a 5:00 Window…

  • 20/15 Calorie Row Buy-In

Time remaining, Max Rounds of:

  • 3 Power Cleans + 3 Front Squats + 3 Push Jerks (165/110)

**Each part is scored separately, as rounds + repetitions.

d) ACCESSORY WORK:

OTM x 7 – 1 Squat Clean

  • Set #1 – 60% of estimated 1RM CJ
  • Set #2 – 65%
  • Set #3 – 70%
  • Set #4 – 75%
  • Set #5 – 80%
  • Set #6 – 80%
  • Set #7 – 80%
e) POST-WOD RECOVERY:

  • Roll T spine and quads, adding 2 min pigeon per side and tactical frogs
Posted in WOD