WORKOUT OF THE DAY – 7/21/18

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Comments are off Jul 20, 2018 WOD

Saturday, July 21st 2018

1. Conditioning
“Turtle Club”
For Time:
21 Overhead Squats (95/65) (75/55)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run

Two movements, one barbell. Athletes will pick one barbell weight based on which one is their limiting factor. The barbell should be light, something that athletes could complete 21+ repetitions of each movement unbroken when fresh. If the overhead squat is limited by mobility and not loading, it is ok to go significantly down in weight to practice positioning and maintain a regular weight for the thrusters. If unable to run, complete one of the following: 200/150 Meter Row or 20/14 Calorie Bike

OLY Class @11am
Don’t forget to listen to your body and don’t freak out if your “heavy single” is actually your 60%!
1. Snatch: Work up to a heavy single for the day
2. Clean and jerk: Work up to a heavy single for the day
3. Front Squat: Work up to a heavy single for the day in 5 sets or less
4. Back Squat: 2×8. As heavy as possible.
5. Back and Abs of choice