WOD
Tuesday 08.25.2020
POSTED ON August 24, 2020
Tuesday | 08.25.2020
Tuesday 08/25
Warm Up: Min 0-15
**1. Movement Prep/Hip Halo Activation**
1:00 Bike Erg
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
**2. Strength Prep**
3 sets
5 Front Squats (Empty Bar)
16 Alternating V-Ups
– into –
Warm Up to working Front Squat weight
*Use 2-3 sets to warm up to 80%
Strength: Min 15-30
Front Squat 4×2,4×3@80%
– Complete a set every 90 seconds, on the 5th – 8th set complete 3 reps –
* Use same weight for all 8 sets
Workout Prep (After Strength)**
1 Set
5 Clean Grip Deadlifts
5 Clean Grip High Pulls
5 Muscle Cleans
5 Shoulder Press
5 Power Cleans + Push Jerks
– into
Warm Up to working Clean and Jerk weight (2-3 mins)
Workout: Min 30-50
For Time:
30 Clean and Jerks (115/80)
@5:00
30 Clean and Jerks (135/95)
@10:00 – 15:00
Max Reps Clean and Jerks (155/105)
Accessory: Min 50-60
3 sets
8 Landmine Twist (each side)
10 Landmine row (each side)
