WOD Brief
METCON: Trying a different object today for the workout however, dumbbell cleans are a great substitute as well. Push hard on the bike!
Train Wreck
8 Rounds:
40 Seconds Sand Bag Cleans (red/black)
20 Seconds Rest
40 Seconds Bike Calories
20 Seconds Rest
- The score is lowest rep total of the 8 rounds
- Open/Performance/Fitness – as above
Post Work/Recovery
2-4 Rounds NOT for time:
3 Strict Pull-Ups or 6 Dumbbell Row/Side
5 Strict Dips (ring or matador)
Barbell
Topic: Pulling
Techniques and Drills
Snatch Grip Deadlift – 12 min
Drill – Pausing SGDL – 5×3 with 3-3s pauses – 2” off floor, below the knee, pockets
Snatch Pull – 12 min
Drill – Snatch pull – 5×3 – do not drop the bar in between reps but do reset from the floor for each rep (no “touch and go”)
Clean Pull from Deficit – 12 min
Drill – Clean pull from 2-4” deficit (standing on 25# or 45# plate) – 5×3 – do not drop the bar in between reps but do reset from the floor for each rep (no “touch and go”)
Complex – remaining time
2 CGDL + 2 Clean Pull + 3 Shrug Pulls
Aerobic Capacity
150/100 Calorie Assault Bike
Males – 5 x 15 Calories Slow, 15 Calories Fast
Females – 5 x 10 Calories Slow, 10 Calories Fast