01
Nov 2019
wod 20191101
Warm-up
Assult Bike :3min, Increase RPM every minute
Walking Lunges x 20 reps
Empty barbell hold over head :2 min in a :3 min window
Mobility
Ankel Mobility and Squat mobility :2min
Banded Ankel distractions :1 min / side
Build to a Heavy Clean & Jerk
Primer
3 rounds
Burpee box step ups x 5 reps
Squat Clean Thrusters x 5 reps @40/30kg
20.4
Boxjumps (step-ups) x 30 reps
Clean & Jerk x 15 reps @43/29kg
Boxjumps (step-ups) x 30 reps
Clean & Jerk x 15 reps @60/38kg
Boxjumps (step-ups) x 30 reps
Clean & Jerk x 10 reps @83/52kg
Alt. Pistols x 30 reps
Clean & Jerk x 10 reps @102/58kg
Alt. Pistols x 30 reps
Clean & Jerk x 10 reps @125/79kg
Alt. Pistols x 30 reps
Clean & Jerk x 10 reps @143/93kg
Scaled:
Boxstep-ups x 30 reps
Clean & Jerk x 15 reps @30/16kg
Boxstep-ups x 30 reps
Clean & Jerk x 15 reps @43/25kg
Boxstep-ups x 30 reps
Clean & Jerk x 10 reps @52/34kg
Wallball Weighted Boxstep-ups x 30 reps @9/6kg
Clean & Jerk x 15 reps @60/43kg
Wallball Weighted Boxstep-ups x 30 reps @9/6kg
Clean & Jerk x 15 reps @70/52kg
Wallball Weighted Boxstep-ups x 30 reps @9/6kg
Clean & Jerk x 10 reps @83/60kg