WOD

WOD Wednesday 6/20/18

“Weightlifting Wednesday”
3-Position Clean + Split Jerk

  • spend 15 minutes Working up to a heavy weight with good for
  • followed by?

?Drop Dead?
4 x (:20 seconds on, :10 seconds off)
Sit-Ups
Deadlifts (155/105)
Sit-Ups
Deadlifts (155/105)

**The weight on the deadlift bar should be something that athletes could complete 30+ repetitions when fresh. Tabata style, the group will complete all 4 rounds of :20 seconds of work and :10 seconds of rest at one station before advancing to the next

Warm Up:

4 Walkouts
4 Active Spidermans (each leg)
4 Active Samson (each leg)
4 Cossack Squats (each leg)
3 Walkouts
3 Active Spidermans (each leg)
3 Active Samson (each leg)
3 Cossack Squats (each leg)
2 Walkouts
2 Active Spidermans (each leg)
2 Active Samson (each leg)
2 Cossack Squats (each leg)

followed by?

Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats
(completed with empty barbell)