WOD 7/14/17

By | July 13, 2017

Friday, Week 3/Block 2

Strength
1) Front Box Squat: 5 x 4 @60-70%, every 60s.
– +5% from last week
2) Power Cleans: 5 x 2 @80%, every 90s.
– +5% from last week

Conditioning
“Adrenaline”
AMRAP 8 of ascending reps:
2 Burpee Box Jumps (24, 20)
2 Squat Cleans (135, 95)
4 Burpee Box Jumps
4 Squat Cleans
6 Burpee Box Jumps
6 Squat Cleans
And so on adding 2 reps each round. Score = total reps completed

L3: (115, 75)
L2: (20, 15) (95, 65)
L1: (Burpees) (75, 55)

Extra Credit
5:00 of x-band walks adding 50 banded leg curls to each leg every time you stop

Training Intent
– Strength: Final week of Box Front Squats/Power Cleans. Even though the weights are 10% heavier from when we started this cycle the speed should still be on point. Again, speed training is a new method for most so it’s always better to go lighter if needed.
– Metcon: Start slowly and try to maintain. This workout will get incredibly tough on the lungs after the first few rounds. Squat cleans should be completed as fast singles out of the gate. Watch pacing.
More advanced athletes shoot for 60+ reps.

 

Share this post on...Share on FacebookShare on Google+Tweet about this on TwitterShare on LinkedIn

Leave a Reply

Your email address will not be published. Required fields are marked *