WORKOUT OF THE DAY
For Time:
2 Rounds of:
500 M Row
24 DB Power Cleans (40/25)
18 TTR
…rest 5 minutes…
3 Rounds of:
12 Wall Balls (12′)
9 Strict Burpees
6 Unbroken Strict Pull-Ups
…rest 5 minutes…
AMRAP 7 Minutes:
100 M Run
5 Hang Power Clean (155/103)
6/5 Bike Calories
For our latest installment of the Saturday mash up you’ve got a lower skill, high intensity portion in part 1. Then we jump up to what will more than likely be lighter intensity but higher skill in part 2. And finally a full throttle, pedal to the floor pace in part 3. Should be a fun one. And as always, the rest should allow for enough recovery to perform at your highest effort level throughout. In part 1 row at a normal workout pace with the rower only being for 2 rounds. The DB power cleans can be caught as power or muscle. For each rep at least the front of the DB need to make contact with the ground, and has to be on top of the shoulder at the top of the rep. Essentially your elbows need to be pointed straight ahead for the rep to count. You will have a DB in each hand for all 24 reps. And yes, these are floor to shoulder, nowhere is the word “hang” used. TTR will make this portion the most challenging because it is the most energy consuming hinge movement of the three requiring you to most the heaviest part of your body. Part 1 will leave you with heavy grip fatigue and a good midline burn. Part 2 gets slightly more technical and will slow you down based on the standards. Wall balls have no prescribed weight but must hit 12′. Make sure you can squat, throw, and accurately hit the target. For the strict burpee the only change here is that when you go down to the floor you must execute a push up instead of “worming” out of the bottom. Still finish each rep with a jump and clap. For the strict pull-ups find a way to do each round unbroken. That mean you treat each round as a max effort, use a band for assistance, or do something like ring rows (look to do 12). Part 3 is where you can go pedal to the metal. The short run is meant to incentivize you to get through it each round as fast as possible. The 5 HPC’s should be at a weight that will be no problem to do unbroken. The bike calorie pace should be done at a sprint pace that you know you can handle. Careful going too fast if it is going to absolutely crush your legs.
WOD AT HOME
HSPU:
10 x 5
AMRAP 15 Minutes:
8 R-Arm DB OH Lunges (AHAP)
6 R-Arm DB Hang Power Snatch
100 M Sprint
8 L-Arm DB OH Lunges
6 L-Arm DB Hang Power Snatch
100 M Sprint
