Workout of the day – Friday July 23rd
Community WOD
For time, in teams of 2:
500m/400m row
60 chest-to-bar pullups
15 synchro burpees
60 push jerks (BB: 135/95 lbs, DB: 2×50/35 lbs)
15 synchro burpees
1,000m/800m row
60 hang cleans (BB: 135/95 lbs, DB: 2×50/35 lbs)
15 synchro burpees
60 pushups
15 synchro burpees
500m/400m row
Time cap: 28 min
Olympic lifting
Warm-up:
Front rack mobility + Bergeron
High halted power clean + Low halted power clean + power clean – 5x(1+1+1)
50-65%
Time cap: 12 min
Clean + hang clean + split jerk – 4x(3+2+1)
Time cap: 10 min
Clean deadlift – 3×3 at 120%
Time cap: 6 min
Split jerk with pause in dip – 5×3 at 75-80%
Time cap: 12 min
Cash-out:
For time:
25 burpees
50 weighted situps 45/35 lbs (empty BB)
75 front rack lunges 45/35 lbs
Time cap: 10 min
2022 07 22