Programming Note: The Combat PT Tent will run the “31 Heroes” WOD this Friday from 0600-0900

 

Warmup:

2:00 Row

-then-

2X:

10 light KB deadlifts

5 Russian Swings

5 Med ball front squats

5 med ball thrusters

10 Hollow Rocks

-then-

Barbell Warmup – With an empty barbell and hands in clean grip, perform 3 reps of: RDL, dip/shrug, dip/shrug/high elbows, hang power clean, Power Clean from mid shin, Squat Clean from below knee, Front Squat, Press, Push Press, Push Jerk, Split Jerk

 

S/S/S:

Clean Liftoff + Clean + Jerk

On a running clock…

0:00 – 4:00, do 2 sets @65%

4:00 – 8:00, do 2 sets @70%

8:00 – 12:00 do 2 sets @75%

 

%s Based on 29Jul 1RM

Video courtesy of Power Monkey Fitness.

Second time hitting our Clean Complex this cycle.  Make the pauses at the top of the liftoff 2-3 seconds. Again, make sure you do not lose tension when holding the pause on the Lift-offs.

 

WOD:

For Time:

50 Am. Kettlebell Swings (55/35)

30 Wall Balls (20/14)

20 Med Ball Sit Ups (20/14)

30 Wall Balls (20/14)

50 Am. Kettlebell Swings (55/35)

Video courtesy of Matthew Stevens.

For the Med Ball sit ups, make sure you finish the rep with the med ball over your head at the top of the sit up.

 

Scaling Options:

KB weight -> 35/25 -> as needed (ELITE: 70/55)

MB weight -> 14/10 -> as needed

 

Cool Down:

Kneeling Lat stretch – 1 min per side

 

Couch Stretch – 1 Min per side