Fri, 08/24/2018

August 23, 2018

 

 

ATTENTION!!!

WE WILL ONLY OFFER 1 CLASS TOMORROW, SAT (08/25), DUE TO THE PROVING GROUND COMPETITION!

 

 

 

“Sasquatch”
Teams of 3:
For Time (30 Minute Time Cap):
250 Clean and Jerks

*On the 0:00, 5:00, 10:00, 15:00, 20:00:
45/30 Calorie Row
30 Toes to Bar

Weight Climbs Every 50 Reps:
Weight 1: 95/65
Weight 2: 115/80
Weight 3: 135/95
Weight 4: 155/105
Weight 5: 185/135

 

L2
Weight Stays the same
60 Situps for 30 T2B

L1
AMRAP 20
10 Hang to Overhead
20 Sit-Ups
30 Singles

 

 

Notes:

The workout starts with rowing and toes to bar. On the row, we want to maximize effort and minimize transitions, since it takes a little longer to get in and out of the straps. 15-15-15 for the men and 10-10-10 for the women will likely be the go to each round. Transitions on toes to bar are much faster, so athletes can afford to go 5-5-5 for two rounds of 10-10-10 to get it done in one round each.

The clean and jerk strategy can be adjusted based on the weight on the barbell. At the first two barbells, athletes will likely be able to hold on for somewhere between 5-8 reps before switching. As the weight increases, between 1-3 reps will appropriate depending on the athlete. Teams can work through in order, prioritizing fast transitions, as the rep schemes will decrease.

 

OPEN GYM (optional):

Strength/Accessory work designed to complement today's WOD

 

1. Running
1,600 Meter Run
Rest 4 Minutes 
1,200 Meter Run
Rest 3 Minutes
800 Meter Run
Rest 2 Minutes 
400 Meter Run

 

 

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