Welcome to the weekend! Lots of fun in store for your Saturday morning WODs...see you there!
Saturday July 7, 2018
Unloaded WOD (9am)
In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run
80 Walking Lunges with Kettlebells at side
400 Meter Kettlebell Farmer’s Carry (walk together – only one partner carrying KBs at a time)
40 Single-Arm Kettlebell Push Presses (switch arms and partners as needed)
*Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses. Record weight used for each team.
Post WOD Ab:
Coach's Choice Tabata! (3 rounds, 4 ab exercises)
EMOM for 8 minutes:
Back Squat x 3 reps @ 85%
4 minute transition
EMOM for 8 minutes:
2″ Deficit Deadlift to Knees x 2 reps (double overhand grip)
Stand on a 2″ platform (45# plates) and pull the barbell from the floor to the top of your knees, then return it under control, open your palms with the barbell on the ground, then re-grip and repeat. Go as heavy as mechanics allow but the focus should be on perfect positions!
50 Clean and Jerks (135/95)
On the Minute – 5 Toes to Bar
Starting on the 0:00 and on every following minute (a sort of EMOM), athletes will complete 5 toes to bar before moving to the barbell to complete 50 clean and jerks for time. The toes to bar do not count towards today’s score, only the time it takes athletes to complete the 50 repetitions on the barbell. The toes to bar variation should be something that athletes will complete unbroken every time on the bar. The weight for the clean and jerks will be athletes “Grace” weight, which is a load they could complete 10-15+ repetitions unbroken when fresh. Sub for T2B is Ab-mat Sit-ups.
Goal = sub 10 minutes!
Open Gym (11-12)
Make up any WODs or strength training that you missed this week, improve your score for our July Challenge of the month (500m row for time!), or work on your GOATs!