WOD
Wednesday 06.17.2020
POSTED ON June 16, 2020
Wednesday | 06.17.2020
Warm Up:
10 push up shoulder taps
5 muscle clean
5 tall clean (land in full squat)
5 jerk (split or push)
X2-3 sets
Foundation:
A. Squat Clean & Jerk 1.1.1 x4-5sets; rest :90-:180 between
*rest :10 between clusters
*Build to a weight in 3 sets and maintain the weight across all 4-5 working sets depending on time.
*20min should be the standard to finish all this work *beginners power clean push jerk
*track your loads week by week.
*build off previous week
WOD: “Grand Master Funk”
Level 1
15-12-9
Power Clean 185/125
Handstand Push Up to deficit 4in/2in
For time
Level 2 15-12-9
Power Clean 155/105
Handstand Push Up
For time
Level 3
15-12-9
Power Clean 115/85
Piked handstand push up off box
For time
Cool Down: 2-3 rounds for Quality
2min flat needle L/R
2min twisted half kneeling throws stretch L/R
