Monday’s WOD Aug. 24

Monday’s WOD Aug. 24

Strength:
A.) Overhead Squat
8/55%
6/65%
4/75%
2/80%
B.) Sled Pushes
1 x 4

*fifteen minutes, Trainers please set clock to keep on schedule. Athletes that fall into a CAT 3 or 4 Trainers focus on getting form and technique dialed in before weight is added.

Conditioning:

CAT ONE:

Complete as many reps as possible in 8 minutes of:

115/80-lb. shoulder presses

Each time you break a set,

perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:

205/145-lb. hang power cleans

Each time you break a set, perform 30 squats

 

CAT TWO:

Complete as many reps as possible in 8 minutes of:

95/65-lb. shoulder presses

Each time you break a set, perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:

185/130-lb. hang power cleans

Each time you break a set, perform 30 squats

 

CAT THREE:

Complete as many reps as possible in 8 minutes of:

75/50lb. shoulder presses

Each time you break a set, perform 50 double-unders

Rest 4 minutes

Then, complete as many reps as possible in 8 minutes of:

115/80-lb. hang power cleans

Each time you break a set, perform 30 squats

Select a load that allows at least 3 reps per set of the shoulder press. If you are inconsistent with double-unders then do 45 seconds of double-under attempts. For the hang power clean, select a load that allows at least 3 reps per set. Move quickly through the squats. Depth should be below parallel and ensure the hips and knees reach full extension at the top.  

 

CAT FOUR:

Complete as many reps as possible in 5 minutes of:

65/45-lb. shoulder presses

Each time you break a set, perform 30 lateral bar hops

Rest 4 minutes

Then, complete as many reps as possible in 5 minutes of:

95/65-lb. hang power cleans

Each time you break a set, perform 15 squats

The beginner should decrease the load and time to keep the overall volume lower. Select a load that allows 3-5 reps per set. For the shoulder press, keep butt and quads squeezed so knees and hips don’t bend. Have a separate bar (or any object up to 10” off the ground) for the bar hops. When performing the bar hops, keep the feet together and jump through the balls of the feet. Practice the hook grip during the hang power cleans. Keep the arms straight during the pull to maximize bar momentum. Pull under the bar by landing in a partial front squat with the elbows high and the bar resting on the shoulders. Ensure that the hips are below parallel on every squat.