Tues, 07/31/2018

July 30, 2018



“Liquid Cocaine”
5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups


Pull-Ups/Jumping Pull-Ups

Hang to Overhead (MB option)
Ring Rows




Looking at the overall volume today, we have 25 moderate weight clean and jerks and 50 chest to bar pull-ups. Taking into consideration how we would likely break those up as a whole will help athletes make a decision on what is best for them each round. Right off the bat, we can confidently say that singles will likely be the best option on the clean and jerks. The pull-ups will be athlete dependent, but we are probably looking at 1-3 sets here. 5-5 or 4-3-3 are options for 2 and 3 set strategies. Whatever the chosen option, the goal is to minimize time spent not moving.





OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD


1. Strict Handstand Pushups
Build to a Max Height Set of 3 Deficit Strict Handstand Push-ups 
Athlete’s choice of Parallettes or Plates


2. Power Clean and Jerk
On the Minute x 8:
Hang Power Clean + Power Clean + Split Jerk

Sets 1-2 – 65%
Sets 3-4 – 68%
Sets 5-6 – 71%
Sets 7-8 – 74%



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