Workout of the day – Saturday May 14th
Community WOD
For time, teams of 2:
400m run (together)
40 handstand pushups
40 wall balls 20/14 lbs
400m run (together)
40 wall walks
40 box jumps 24/20 in
400m run (together)
40 American KBS 32/24 kg
40 wall balls 20/14 lbs
400m run (together)
40 pullups
40 box jumps over 24/20 in
Time cap: 32 min
Olympic lifting
Warm-up:
2 min front rack stretch, then 2 rounds of: power position power clean+hang power clean+ low hang power clean+clean+split jerk
Power clean + jerk – 7x(1+2)
65%, 70%, 72%, 74%, 76%, 78%, 65%
Time cap: 12 min
Clean pulls – 3×3 at 100%
Time cap: 6 min
Paused split jerks 5×5 – 2 sec pause in the dip
60%, 65%, 70%, 72%, 60%
Time cap: 12 min
Shoulder press – 3×5 at 50%
Time cap 8 min
Accessory: 2 rounds of:
8/leg single leg KB RDL
20 double KB front rack march step
2022 05 13