Tuesday’s WOD – February 9th

Feb 9th
DAY TWO/ Tuesday’s WOD:
Warm-up:
2 Rounds:
Run 100 M
5 Burpees

Mobility & Dynamics:
Trainers Standard

Barbell Work:
EMOM 7:
Min 1: 7 Unbroken Hang Power Cleans + 1 Jerk
Min 2: 6 Unbroken Hang Power Cleans + 2 Unbroken Jerks
Min 3: 5 Unbroken Hang Power Cleans + 3 Unbroken Jerks
Min 4: 4 Unbroken Hang Power Cleans + 4 Unbroken Jerks
Min 5: 3 Unbroken Hang Power Cleans + 5 Unbroken Jerks
Min 6: 2 Unbroken Hang Power Cleans + 6 Unbroken Jerks
Min 7: 1 Hang Power Clean + 7 Unbroken Jerks

C1 – 135/95#
C2 – 115/80#
C3 – 95/65#
C4 – 45/33#

*When picking your weight…FORM ALWAYS before adding weight to the barbell.

WOD/ MODERATE/ G:
CAT ONE/ TWO/ THREE:
10 round Tabata squat
Then,
3 attempts at max handstand hold

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 10 intervals. Remain in the bottom of the squat for every other rest interval (alternate bottom-to-bottom.) Perform handstands against a wall and hold for as long as possible.

Do not sacrifice mechanics for speed. 20 good reps on each of the intervals where the athlete is resting at the top of the squat and 15 good reps on the intervals where the athlete is resting at the bottom are “good” scores. During the handstand holds, squeeze the stomach and low back tight and actively push into the floor with the hands.

CAT FOUR:
10 round Tabata squat
Then,
3 attempts at max plank hold

Rest at the top of the squat for all intervals. Ensure proper mechanics are maintained throughout all intervals. Pay particular attention to maintaining lumbar curve, full range of motion, and keeping the weight in the heels. The plank hold is the top of a push-up. Keep the elbows locked out and maintain a straight line between the shoulders and heels by squeezing the stomach, low back, and quads. If unable to hold for at least 10 seconds on the toes, go to the knees.

Cool-down (if time):
800 M Run (down to the street, past sidewalk to the drain under street)