WOD Mon 7-29-13 “Grace”

WOD Sat 7-27-13
July 26, 2013
WOD Tue 7-30-13
July 29, 2013

WOD Mon 7-29-13 “Grace”

It was pretty dirty in here…until Christian started cleaning

Warmup:
400M Run then
Barbell warmup:
2 rounds – 5  each of:
1) dip-drive-shrug
2) Clean pull
3) Scarecrow-drop (Power)
4) Scarecrow-drop (Squat)
5) Front Squat
6) Squat Clean
7) Push Jerk
8) Split Jerk (alt feet)
 
Strength/Skill:
5 x 5 Clean & Jerk – 65% – 85% of 1RM
– If you PR’d last week, re-calculate your percentages based on your new 1RM
– All reps must be “touch-and-go”
– Final round for max reps
 
Benchmark WOD: “Grace”
For Time: 30 reps Clean & Jerk
Rx’d: 135/95#
– We would rather see high quality movements than a super fast time, but you need to push the pace to get the full benefit of this workout!
– Remember: Mechanics – Consistency – Intensity in that order
 
Cool Down:
1) Figure 4 low back and hamstring stretch – 2×30 sec L/R
2) Triceps stretch behind neck – 2 x 30 sec L/R
3) Foam roller on quads and hamstrings
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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