Wednesday, April 27th WOD

Warm up:  Coach-led BW drills + PVC mobility

Med ball cleans

 

 

LV. A and B Strength:  3-position clean (floor, below the knee, above the knee)

-1 set at 60, 65, 70, 75, 80%; MAX

Clean pull

-3x4 at 100%

Front squat

-5 reps at 70, 75, 80%; 5RM

Good morning

-3x5, heavier than last time

 

LV. C Strength:  Power clean technique

5 sets light to moderate weight focusing on speed and solid receiving position

Front squat

-5 reps at 70, 75, 80%; 5RM

Good morning

-3x5, heavier than last time

 

LV. C EMOM:  10 minutes

Odd minutes:  25 Russian KBS 53/35lbs

Even minutes:  7 Burpees

 

LV. C Conditioning:  1k row for time

 

LV. A and B Conditioning:  Against a 3-minute clock complete:

-500m row + ME Burpees to a 6” target

-Rest 3 minutes then perform (against a 3-minute clock):

-600m run + Burpees to a 6” target

-Score is total burpees

Nick ProhaskaComment