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Thursday 7/6 WoD

5
Jul

Thursday 7/6 WoD

SKILL/STRENGTH:
Power Clean + Clean + Front Squat + Push Press + Jerk
5×1

Notes:
Athletes with an established 1RM full clean should work between 75%-82.5%. Athletes without an established 1RM should work with a weight which they can perform with good mechanics and some pounds in the tank – the goal is for sets to be challenging, but with no risk of failure..

TIMECAP: 20:00

WOD
For Time:
55 Russian KB Swings, 32kg/24kg
10 Burpees to 6″ target above reach
55 Medicine Ball Cleans, 20/14
10 Burpees to 6″ target above reach
55 Ring Rows
10 Burpees to 6″ target above reach
55 cal Row

TIMECAP = 20 minutes

 

EXTRA WORK:
1) Assault Bike or Row

4:00 @ 6, 3:00 @ 7, 2:00 @ 8, 1 :00 @ 9

2:00 Rest

EMOM 12:
0:10 @ 10

3:00 @ 6 (Cooldown)

Notes
Record peak wattage for each set.

2a) Ring Row 5×8-10 @ X131 Tempo

Notes
Alternate with landmine lateral raise.
X131 = Accelerate up, pause at top, three second eccentric, reset as needed at bottom. Exaggerate range of motion of scapulas, fully protracting at bottom, fully retracting at top, maintaining hollow through full range of motion. Select the angle/elevation of the feet to allow for good sets – tempo and position take precedence over increasing the load through a more challenging angle!

2b) Landmine Lateral Raise 5×8-10/side

Notes
Alternate with ring rows.
Pause at both ends. Initiate concentric by retracting scapula, then exhale throughout concentric, fully exhaling during pause at top. Initiate eccentric by protracting scapula, then inhale throughough concentric. Many athletes will need to use no more than an empty barbell, to include 15kg and lighter bars.

CORE STRENGTH:

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