WOD for Monday 080513 – Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
EMOM for 8 minutes:
1 Box Jump @ 90% of max height box jump
5 reps @50%
5 reps @65%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)
EMOM for 6 minutes:
3 Squat Cleans @ 75% 1RM
Burpees for the balance of the minute
Post Overhead Squat Loads and Workout Burpees to Comments
Complete the 3 Rounds of the Strength & Conditioning Warmup before class begins. For the skill segment, perform 1 box jump on the minute for 8 minutes at around 90% of your max height box jump. Use the remaining time each minute to rest.
For the strength segment, you will establish a 1RM Overhead Squat for the day. Follow the reps and % progression up to 90% and then take 3-4 attempts at a 1RM. Failing is ok, but make sure you are comfortable bailing BEFORE you try any max attempts! Also, you should be working with at least one other person at your station. This will help insure that you don’t work too quickly and also get us working together. Make sure you ring the Cowbell and write your PRs on the board too!
For the conditioning workout, each clean should be received in a full front squat and stood to full knee and hip extension. To scale this workout up, perform the cleans at 85% 1RM and on your burpees jump to a height 6″ above your standing, outstretched arm.
ENDURANCE WORKOUT tonight at 6pm!