2020-11-14 WOD

OVERVIEW

Today’s WOD is the Clean & Jerk. We will be building to heavy singles throughout the sets. The workout consists of: 2x5 Reps, 3x3 Reps, and 5x1 Reps. We are focusing on form and technique throughout the whole lift keeping the core engaged, moving weight from the floor to the front rack position, then overhead with the Jerk. Remember-Dip-Drive-Dip!


WARM-UP

  • Mobility

  • External Rotation

  • Spidermans

  • Hip opener

  • Squat w/ T-spine

  • Scorpions

  • Extensions

  • Activation

  • Barbell warmup x 2 rounds

WOD

Clean & Jerk

5-5-3-3-3-1-1-1-1-1


COOL DOWN

Hamstrings

Shoulders

Quads


41 views0 comments

Recent Posts

See All

WOD: Week of 7/26 - At-home work

MONDAY 21-15-9 in Reps Burpees Sit ups 15-12-9 Push ups V-Ups 12-9-6 Hand release push up Dead bugs-per side This is essentially 3 workouts completed back-to-back-to-back TUESDAY 10x 100m Sprint Rest

WOD: Week of 7/19

MONDAY 7/19 Snatch Every 2:00 x 10 Sets 2 @70% 1 @75% 1 @80% 1 @85% 1 @88% 1 @91% 1 @94% 1 @97% 1 @99% 1 @101%+ TUESDAY 7/20 The Running Dead For time: 1600m Run 50 Deadlifts (225/155) 50 Cal Bike or

WOD: Week of 7/5

MONDAY July 4th Special Surprise with Tim! Classes at 8:00 & 9:15 TUESDAY Strict Press Every 3:00 x 5 Sets Build to find a 1rm Push Press Every 3:00 x 2 Sets Max reps @80-85% of Strict Press 1rm “Hele