WOD – Friday 5/31

Last day of May and I heard that the summer weather is on the way. Not sure how true that is.

3 rounds with decreasing rep scheme (10/8/6)
15/10 cals on the rower
10 deadlifts
10 hang cleans
10 front squats
10 S2OH (press/push press/push jerk)

Group mobility session

Weightlifting complex – 1 deadlift + 1 hang clean + 1 front squat + 1 S2OH
Today will be an open lifting session. Meaning thee won’t be any structure towards your volume. That means you need to be smart considering the barbell plays a major role in today’s WOD. Looking at the complex one lift will start to become the limiting factor based on your strengths and weaknesses. So be smart and building intelligently. Do not try any more than 6 to 8 lifts with a moderate weight on the bar.

“Barbells by the Boatload”
3 min AMRAP
400/350m row
ME barbell movement with time remaining
Rest 1:00 between rounds
Round 1 – deadlifts at 185/125#
Round 2 – hang cleans at 155/105#
Round 3 – front squats at 135/95#
Round 4 – S2OH at 115/75#
Ok, so each round is a 3-minute AMRAP and starts with a 400/250m buy-in. With the rest of the time left in the AMRAP, you must complete as many reps of a barbell movement. Each round the type of movement changes and the weight on the bar decreases. There is 1:00 between rounds to help recover a bit and take the weight off your bar.

Something to think about with the row is trying to balance your pace and effort. It doesn’t make sense to really push the row if it is going to take you :20 to get off and get on the bar. If you slow your row down just a little bit, you might get off :05 or :10 later, but you might be much more prepared to get right on the bar.

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