WOD 7/17/17

By | July 16, 2017

Monday, Week 4/Block 2

Strength
Power Clean + Front Squat: Work up to a heavy 2 + 2. Rest 90s-2:00 between sets.
– Adv: Work up to a max
– Intermediate: Pick one weight and hit 5-6 sets with it.
– Beginner Technique Work or Deadlifts, 5 x 4. Rest 2:00

Conditioning
“3”
For time:
30 Power Clean (115, 75)
30 Front Squats (115, 75)
30 Thrusters (115, 75)

L3: (95, 65)
L2: (75, 55)
L1: (65, 35)
10:00 Cap

Scale Option:
For time:
30 Deadlifts (95, 65)
30 Front Squats (95, 65)
30 Push Press (95, 65)
10:00 Cap

E) Extra Credit, 5:00
Accumulate:
100 Banded Pull-throughs or 100 Banded Leg Curls each.

Training Intent
– Strength: There are multiple options for all abilities. If working to a max this should take 5-6 sets.
– Metcon: This is a 90-100% sprint, but break you sets based on your ability, whether it be fast singles for cleans or touch n go. Thrusters should be done in sets of 5-6 reps. It’s okay to scale as this workout as it should NOT take longer than 10 minutes.

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