WOD Blog

Tue, Jul 21 2020

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1076 days ago)

072120 workout


Strength: Time
Workout

WARM-UP
*Have barbells ready beforehand*

AMRAP x 4 MINUTES
10 Groiner + Twist
8 Cossack Squats
6 Burpee Broad Jump

Into…

3 SETS
5 Deadlifts
10 Elbow Punches
5 Front Squat
5 Strict Press

-Rest :20 b/t Sets-

Following the Warm-Up, go into your teaching of the Power Clean and Jerk.

STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Heavy Complex

1 Clean Deadlift
+
1 Power Clean & Jerk*

*Build past workout weight. Reset position after Clean DL, does not need to be connected

(Score is Weight)

WORKOUT
'THE CALI BEAR'

EVERY :30 FOR 20 MINUTES
1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3 reps on the minute, resting as needed to ensure proper mechanics.

**Last seen on 3/6/2020

(Score is Weight)

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