WOD – Monday 11/27

I hope everyone had an amazing Thanksgiving with friends and family. Consistency is always tested around the holidays. So set realistic goals and stick to them. Make sure your priority of a healthy lifestyle is what is maintained over the next 6 weeks.

This week you are going to hear coaches talking about a light bar, a medium weight bar and a heavy bar. We should all know what these mean to us. So if you have to write it down, put it in your phone, or get it tattooed on your arm, please do. Here are the guidelines.
A light bar would be anything under 40% of your 1RM.
A medium bar would be something between 40 and 70% of your 1RM.
And a heavy bar would be something over 70% of your 1RM

WOD’s will either show which of the three categories that the bar falls into for that day, or coaches will relay that information to you during the whiteboard session. Try to get in the habit of sticking to percentages.

Spend 2 minutes in Z1
Then, 3 rounds
10 wall balls
10 ring rows

Front squat mobility – couch stretch, ankle mobility, and front rack mobility
Hamstring stretch for the pull

Squat clean – cluster format 1.1 (:10/2:00)
*rest 10 seconds between reps, rest a full 2 minutes between clusters. Build to a pretty heavy weight. Think 90%.
Cluster sets are great for many reasons, but because of the 10-second rest between reps we are specifically training the aerobic energy system and it allows us almost a mid-set reset that we can use to refocus, breathe and attack with a purpose. So make sure you use that rest to allow your body time to recharge, evaluate your last rep and make changes accordingly.

“It’s going down”
8 min AMRAP
1 hang clean (135/95#)(115/75#)
3 cals on rower
2 hang clean
6 cals on rower
3 hang clean
9 cals on rower
Keep increasing 1/3 each round
Fast and loud WOD of the week. Hang cleans are incredible because they don’t give you that out that full cleans might. If the bar has to touch the ground between each rep, why not just put it down for 5 seconds? When it stays in the hang, we take less of a break. In this WOD that will make all the difference. Stay on the bar and keep breathing.
Medium weight bar here.

Accessory Work
Banded leg curls – accumulate 120t (60 a side)
Russian twists – accumulate 100

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