WOD Type: “Strength”
WOD Warm-Up:
- Jump Rope @ 200 Contacts
- 25 Jumping Jacks
- 20 Squats
- 14 Lunges (7 each leg)
- Burgener Warm-up
- Arm Swings
- Shoulder bands
- Wooden Dowel for shoulders
WOD Particulars:
Strength:
- 3 Position Cleans and Jerk: From floor, below knee, above knee @ 60%, 65%, 70% X 4 Sets
- Clean Pull: 90% (sn) @ 3 X 2 and 95% (sn) @ 3 X 2
- Front Squats: 3 @ 5
- Good Mornings: 3 @ 5
- 3-Clean Position & Jerk – 95#, 105#, 115#, 115#
- Snatch Pull – 155#, 155#, 155#, 165#, 165#, 165#
- Front Squats – 135#
- Good Mornings – 95#
Today’s WOD – Great workout! This workout went really fast today. I was completely done in about 40 minutes. I like the way this new program is laid out as it seems to work the weak areas for my olympic lifts. My core area seems to be taking a beating since starting this and continues to hurt a bit every single day. Today’s workout was not so much about weight as it is more about form and speed. Hoping this helps improve my lifts…