20210726

31 Heroes 2021

Pic courtesy of AllEvents.in  A quick heads up, Aug 6th, we will be doing a special version of “31 Heroes” from 0600-0900 in the Combat PT Tent. For those not familiar with the WOD and the reason behind it, click here.

Now, back to today’s work…

Warmup:

10 Cal Bike

Walking lunge 30’

Inchworm 30’

Duck Walk 30’

Crab walk 30’

10 Thoracic High Fives

10 Cal Ski erg

Barbell warmup: With an empty bar in Clean Grip, perform 3 reps of: dip/shrug, dip/shrug/high elbows, high hang power cleans, hang power clean, front squat, hang squat clean, squat clean from mid shin, press, push press, push jerk

S/S/S:

Clean + Jerk Complex (Clean + Hang Clean + Jerk)

4@70%

4@75%

3@80%

Sets start every 4 min

Video courtesy of The Strength Agenda. Last time doing our Clean Complex for this cycle before we re-test our Clean & Jerk 1RM.  As a reminder, one rep of the complex consists of 1 Squat Clean, 1 Hang Squat Clean, and 1 Jerk (Split or Power).  Our focus is the FAST drop under the bar in the Squat Clean and Hang Squat Clean.  %s go up, but reps stay the same, so round time stays at 4 min.

WOD:

4 Rounds, each for Time:

15/12 Cal Bike

10/7 Cal Ski Erg

Rest 2 Min between Rounds

 

Score each round separately

So, with the built-in rest between rounds, the goal is for all-out effort each round.  Try to see if you can maintain or beat the previous round’s score every time!

Cool Down:

Couch Stretch x 3 Min per side

 

Child’s Pose – 2 Min

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