Wednesday 7-10-19

Warm Up

2 Rounds:

12 Cal Row

12 Spider-Man

9 Moderate Calorie Row

50′ Single Arm Overhead Carry (25′ each)-m

6 Fast-ish Calorie Row

6 Inchworms

2 Rounds:

1:00 Thoracic Opener (Barbell) –

5 Barbell Strict Presses

1:00 Wrist Stretches

5 Barbell Push Presses

On the first round, use an empty barbell. On the second round, increase a bit of load.

3 Rounds, steadily bringing our intensity up on

:30s

20 Double-Unders

10 AbMat Sit ups

 

BARBELLCYCLING

DEADLIFT/PushJerks

All with a running clock:

:30s On, :30s Off – Deadlifts

:30s On, :30s Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

1:00 On, 1:00 Off – Deadlifts

1:00 On, 1:00 Off – Push Jerks

:45s On, :45s Off – Deadlifts

:45s On, :45s Off – Push Jerks

:30s On, :30s Off – Deadlifts

:30s On – Push Jerks

Weights change after each grouping, climbing from “light-moderate-heavy-moderate-light.”

Male Pounds – 135-155-185-155-135

Female Pounds – 95-105-125-105-95

WOD

For Time:

40/30Calorie Row

(Run sub 800m)

… Directly into:

100-80-60-40-20– Double-Unders

50-40-30-20-10– AbMat Sit-Ups

… Directly into:

40/30Calorie Row

For Deadlift/ Push jerk

Stimulus wise, we are looking for the following criteria on the three loadings:

Lightest – One we could cycle for 21+ reps unbroken, when fresh.

Middle – One we could cycle for 14+ reps unbroken, when fresh.

Heaviest – One we could cycle for 7+ reps unbroken, when fresh.

This is a running clock effort, which will last 13:30 in total.

Moving from :30s, to :45, to 1:00, and back through :45 and :30, we are changing weights after completing the time frame on both movements (deadlifts and push jerks). Athlete’s are to have a single bar and change weights.

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