20221018

Warmup:

10 Cal Bike

6 Box Step Ups

10 Spider-Man Lunge w/twist

10 Squat2Stands

8 Box Step overs

5 Tuck Jumps

10 Pushup2Downward Dog

10 Kneeling Lat Stretch

6 Box Jump Overs

Barbell warmup: With an empty bar and in clean grip, perform 3 reps of: ¼ Front Squat, ½ Front Squat, Front Squat, Dip/Shrug, Dip/Shrug/High Elbows, High Hang Power Clean, Hang Power Clean, Power Clean from mid- shin, Press, Push Press, Push Jerk, Split Jerk

S/S/S:

Power Clean + Front Squat + Split Jerk

4@70%

4@75%

3@80%

Sets start every 4 min

% Based off 11Aug 1RM

Video courtesy of Mindset & Weightlifting By Mona. Final time hitting our complex prior to re-testing our Oly 1RMs.  By now, you should be comfortable in the complex, so make the movements as smooth as possible.  %s go up, but reps stay the same as last time, so time per set stays at 4 min.

WOD:

For Time:

10 Box Jump Overs (24”/20”)

12/9 Cal Bike

15 Box Jump Overs

12/9 Cal Bike

20 Box Jump Overs

12/9 Cal Bike

25 Box Jump Overs

12/9 Cal Bike

30 Box Jump Overs

12/9 Cal Bike                             

* 14 Min Time Cap

Video courtesy of WOD Doc. The more efficient you are on the box jump overs, the better this WOD will go.  It IS possible to make it under the time cap today, but you gotta move!!!

Scaling Options:

Box height -> 20/16 -> as needed

No bike -> 15/12 Cal Row

Cool Down:

Pigeon pose off box – 2 Min per side

 

Kneeling shoulder stretch on box – 2 Min

Video courtesy of Train FTW

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