Tuesday, August 6
WOD
Warm-up:
10 Passthrough
10 Leg swing
200m Run
4 Up down dog
1 Wall walk up w/ :10 hold
10 Wall squat
20 Shoulder tap in plank
2x through
8 Muscle clean
6 Front squat
4 Tall clean
then
W/ DB Rx-35/25
2x through
75′ Overhead carry L
75′ Overhead carry R
8 DB snatch
then
3 Power clean & push jerk
3 DSC
3 Squat clean & split jerk
WOD:
A) Clean & Jerk
6 minutes to build to 80% of 1RM
then
Every :90 for 3 sets
Set 1: 2 @ 80%
Set 2: 1 @ 85%
Set 3: 1 @ 90%
Every 2 minutes for 3 sets
Set 4: 1 @ 95%
Set 5: 1 @ 95%
Set 6: 1 @ 97%
B) August challenge!
:90 Max Hang Squat Clean
Rx-115/80
Scale I- 95/65
Scale II- 75/50
Scale III- 45/35
Mobility: (To be performed after class or at home)
1:00 Foam roll quad
1:00 Foam roll lat
