WOD

Oct. 20, 2017

 

a) WARM UP:

3 Rounds:

  • 10 lunges
  • 10 push ups
  • 10 squats
  • 10 inch worms

Then grab a bar and start warming up for some front squats.

b) STRENGTH:

E1.5MOM FRONT SQUAT

Build to a Heavy Front Squat Single for the day.

  • Set #1 – 3 Reps @ 60% of current 1RM FS
  • Set #2 – 2 Reps @ 65%
  • Set #3 – 1 Rep @ 70%
  • Set #4 – 1 Rep @ 75%
  • Set #5 – 1 Rep @ 80%

Take an additional 10 minutes to build to a heavy single for the day.

c) STRENGTH 2:

CLEAN AND JERK: Warming Sets OTM x 7 – 1 Clean and Jerk

  • Set #1 (On the 0:00) – 1 Rep @ 50% of current 1RM CJ
  • Set #2 (On the 1:00) – 1 Rep @ 55%
  • Set #3 (On the 2:00) – 1 Rep @ 60%
  • Set #4 (On the 3:00) – 1 Rep @ 65%
  • Set #5 (On the 4:00) – 1 Rep @ 70%
  • Set #6 (On the 5:00) – 1 Rep @ 75%
  • Set #7 (On the 6:00) – 1 Rep @ 80%

Rest as needed and reset the clock…

Working Sets – On the 2:00 x 7 Sets:

  • Set #1 (On the 0:00) – 1 Rep @ 84% of current 1RM CJ
  • Set #2 (On the 2:00) – 1 Rep @ 88%
  • Final 5 sets, on the 4:00, 6:00, 8:00, 10:00, and 12:00 → build to a heavy single for the day
d) POST-WOD RECOVERY:

  • Pigeon pose + tactical frog stretch – 2 mins
  • Smash calves/achilles
Posted in WOD