WOD 8/7/17

By | August 6, 2017

Monday, Week 3/Block 3

Mobility
60s Pigeon Pose on Box Each Side
*This can be done on a 20, 24, 30″box.

Strength
1) Front Squat Clusters:
6 x 1.1.1 (20s). Rest 2:00
– Re-rack weight and rest 20s between reps. Be re-racking the weight and resting
between reps we should be able to work with some heavier loads.
– Try to work above 90% of 1RM.
– Beg: 5 x 5, adding.

2) Squat Cleans: Work up to desired work weight for metcon performing sets of 1-2 reps.

Conditioning
5 Rounds of:
4 Squat Cleans @70% of 1RM
8 Burpee Box Jumps (24, 20)
Rest 90sec.

L3: (135, 95) (24, 20)
L2: (95, 65) (20, 15)
L1: (10 Goblet Squats) (10 Burpees)
Score = slowest split

Extra Credit
Hip Extension
4 x 10 with 1 ct. at top

or Sledpull Powerwalks:
4 x 60 yards @3/4 BW.

Training Intent
– Strength: Complete 1 rep, re-rack the weight, rest 20s, complete 1 rep, re-rack the weight, rest 20s, then complete 1 more rep resting between sets. Remember, the goal is to work above a weight you’d normally be able to hit for a triple. Last set should be very challenging and feel maximal.
– Metcon: 20 total squat cleans today at 70%. These should be challenging. 2:00 rest will not be full recovery but enough to sustain high level of work-output (85-90% effort).

Shannon D. Front Squat.

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