SATURDAY 7-20-19

Warm Up 2x

1:00 Row or run (Fast Pace)

10 x glute bridge raise

20x ab Mat sit up

5 inchworm push up

Into 2 Rounds:

5 Deadlifts

4 Hang Muscle Cleans

3 Power Cleans

100 Meter Jog

All with an empty barbell.

Specific Primer

Two parts to the primer, first being the warming pace to feel out the transitions of the movements. The second, which follows a build to our working loads, will be completed at workout intensity.

200m Run

100m Run medball

7 Deadlifts

7 Front Squats

7 Push Jerks

100m Medball Run

200m Run

 

 

WOD For time 

Teams of 3

4 Rounds, with a 30:00 Time Cap:

800m Team Weighted Run medball

60 Deadlifts

60 Front Squats

60 Push Jerks

800m Team Weighted Run medball

50 Deadlifts

50 Front Squats

50 Push Jerks

800m TeamWeighted  Run

40 Deadlifts

40 Front Squats

40 Push Jerks

800m TeamWeighted medball  Run

30 Deadlifts

30 Front Squats

1st Round (60’s) 115/85 lb

2nd Round (50’s) – 135/95 lb

3rd Round (40’s) – 155/105 lb

4th Round (30’s) – 175/125 lb

In our teams of three, this workout is completed with a single medball 20/14 passed around the team as seen fit during the runs,  and a single barbell where teams add weights over the course of the four rounds.

Stimulus wise, we are looking for the following criteria fo the barbell loads:

Weight #1 – A light load all teammates could cycle for 21+ front squats when fresh.

Weight #2 – A moderate load all teammates could cycle for 15+ front squats when fresh.

Weight #3 – A moderately heavy load all teammates could cycle for 12+ front squats when fresh.

Weight #4 – A heavy-ish load all teammates could cycle for 8+ front squats when fresh.

The full team runs the distances together, again with the single medball that they can pass around as they see fit. The full team must be back indoors together by their barbell before starting the deadlifts. From here, these are team totals that they can break up however they please.

A teammate can stay behind the quickly change the weights for the next barbell as the other two (with medball ) head out the door for a headstart on the run. Plan accordingly.

If we reach the time cap in this workout, let’s add :01s for each rep not completed, with the run being a single :01 much like a rep on the barbell.

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