30-minute Mobility Workouts return TONIGHT!
Wednesdays at 5:30pm and Saturdays at 10:00am
WOD for Wednesday 041013 – Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups
5 rounds of 3 unbroken Hi-Hang Cleans @50% 1RM Clean
90 seconds rest between rounds
5 reps @50%
3 reps @60%
3 reps @70%
3 sets of 3 @80% 1RM
15 Deadlifts (95/65)
15 Front Squats
15 Overhead Squats
15 Push Jerks
Do 3 Burpees to begin and each minute on the minute
Time cap: 15 minutes
Post Deadlift Loads and Workout Time to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. For the skill work, load a bar to 50% of your 1RM full clean and perform three unbroken full cleans from the high hang (hip) position. These are for technique, primarily to work on opening your hips and getting under the bar. Rest 90 seconds between rounds. Total time here should be less than 10 minutes.
For the strength segment, for Deadlifts follow the reps and % progression up to 3 sets of 3 reps at 80% 1RM. You can work quickly through the warmups, but rest roughly 3-4 minutes between the 3 work sets.
For the conditioning workout, perform three burpees at the very start and then again at the top of each minute until you’ve completed everything. Use the same bar/load for all movements.