Mon, 07/23/2018

July 22, 2018

 

 

“Last Call”
Teams of 3
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)

rest 3 minutes

50 Hang Squat Cleans (115/80)
50 Hang Squat Cleans (135/95)
AMRAP Hang Squat Cleans (155/105)

rest 3 minutes

50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)

 

L1
AMRAP 7
5 Pushups
5 Hang Power Cleans (MB option)
5 Deadlifts

rest 3 min

increase weight on next two rounds if appropriate

 

 

Notes:

With a 1:2 work to rest ratio today, we want athletes working hard for larger sets, but never to the point of failure. Switching before reps start to become a big struggle on the way up will ensure that athletes are able to continue to move efficiently through these sets. When athletes approach near failure, it takes a significant amount of time to recover from. Moving well and moving smart will allow each team to get the most possible reps at each station.

 

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

 

1. Row Conditioning
3 Rounds:
3 Minute Light Effort
2 Minute Fast Effort
Not for score, but for consistent effort

 

 

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