Blog

PART A: Strength & Skill

*Do a set every 1 minute and 30 seconds.

2 Sets
Squat Clean + Power Clean + Squat Clean @80% 1RM Clean

3 Sets
Squat Clean + Power Clean + Squat Clean @ 85-85+% 1RM Clean.

*Touch and go reps.

PART B: WOD

27-21-15
Wall Balls (20/14) (10/9)
Burpee Box Jump Overs (24/20)
-rest 3 minutes-

21-15-9
Wall Balls (20/14) (10/9)
Burpee Box Jump Overs (24/20)
-rest 1 minute-

15-12-9
Wall Balls (20/14) (10/9)
Burpee Box Jump Overs (24/20)

TARGET SCORE
Intended Workout RPE: 8.5 – 85% – high intensity
Target Time workout 1: sub 6 minutes
Target Time workout 2: sub 5 minutes
Target Time workout 3: sub 4 minutes
Time Cap workout 1: 8 minutes
Time Cap workout 2: 7 minutes
Time Cap workout 3: 6 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE into a LACTIC ACID PARTY! Push the pace, but be strategic about effort and sets early to ensure you save enough energy for an increased intensity on the final.

How it should Feel: MUSCULAR ENDURANCE and GASSY! It’s all about staying moving and how mentally tough you are. Go into that pain cave!

WORKOUT STRATEGY & FLOW
Wall Balls: Unbroken is the aim today! Take a few seconds before starting each set and breathe through the motion.

Burpee Box Jump Over: Smooth and steady through the first two sets, and on 3rd of each workout, we should see the tempo pick up for a strong finish.

Mobility and Maintenance: Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them. Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Nutrition Preparation: Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration: Different for everyone – could be quiet time, prayer or meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.