WORKOUT OF THE DAY – 8/2/18

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Comments are off Aug 1, 2018 WOD

Thursday, August 2nd 2018

1. Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex

2. Conditioning
“Wise Men”
AMRAP 3:
Macho Man (135/95) (95/65)
Rest 3 Minutes
AMRAP 3:
Macho Man (155/105) (135/95)
Rest 3 Minutes
AMRAP 3:
Macho Man (185/135) (155/105)

1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks
Athletes will dial in the movements that will be completed in “Wise Men” prior to the conditioning piece by building to a heavy complex. Heavy is relative for the day and focuses on form over load. The weights for the three AMRAPs should be something that athletes could complete at least 21, 15, and 9 push jerks unbroken respectively, as that movement will likely be the limiting factor. With a short time window on each, the weights should allow athletes to keep moving for the majority of the three minutes.

OLY Class @ 7pm
*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
Back Squat: 3×5.
4. Back and Abs of choice