Friday’s WOD OCT 9th

Day Five (MODERATE)

Warm-up: Monostructual 0:00 to 6:00

Death by Assault bike”. Compete the following for as long as possible:

-Complete 3 calories on the bike in the first minute

-Complete 6 calories on the bike in the second minute

-Complete 9 calories on the bike in the third minute

-Complete 11 calories in the fourth minute

-Complete 13 calories in the fifth minute

-Complete 14 calories in the sixth minute

-Complete 15 calories in the seventh minute

*use rowers if too many athletes.

 

Dynamics & Mobility: 6:00 to 21:00

Trainers standard

 

Skills & Mechanics: 21:00 to 35:00

EMOM/8 minutes 65%1RM

3 Position Squat Clean

Floor Position

Mid Thigh

Hang

 

WOD: (MODERATE) Gymnastics & Weightlifting 35:00 to 55:00

CAT ONE:

Complete as many rounds as possible in 15 minutes of:
185-lb/130-lbs. power cleans, 5 reps
5 burpees, jumping over the barbell

 

CAT TWO:

Complete as many rounds as possible in 15 minutes of:
155-lb/108-lbs power cleans, 5 reps
5 burpees, jumping over the barbell

 

CAT THREE:

Complete as many rounds as possible in 15 minutes of:
135-lb./95-lb.* power cleans, 5 reps
5 burpees, jumping over the barbell

The load is reduced to preserve the stimulus of the workout and allow the athlete to achieve at least one round a minute. Choose a weight that allows the five cleans to be completed unbroken. While warming up, focus on catching the clean with an upright torso. Don’t let fatigue be an excuse for poor mechanics.

 

CAT FOUR:

Complete as many rounds as possible in 10 minutes of:
95-lb./65-lb* squat cleans, 5 reps 5 burpees, jumping over the barbell

The time and the load are reduced to preserve the intended stimulus. Choose a weight on the clean that is challenging, but allows the athlete to get all five reps. While warming up, focus on achieving full and fast hip extension. Off of the floor, push through the heels while standing up tall to assist in achieving this. Work to get no less than one round in a minute.