Weekly WOD Preview

Monday

The Power Clean weight should be something light that you can move through quickly and efficiently. Pacing the runs early on will help with avoiding the redline later in the WOD. On Bar Facing Burpees be sure to breath and move through them consistently. ADV has the choice of power clean or power snatch. For Beefy folks, we wanted to get some more volume in with rowing since the OPEN is just around the corner. 

Rx’d
5 Rounds
403m Run
12 Wall Balls
9 Power Cleans 95/65
6 Bar Facing Burpee

ADV
5 Rounds
403m Run
15 Wall Balls
12 Power Clean or Power Snatch 115/75
9 BFB

BEEFY
5 Rounds
500m Row
15 Wall Balls
12 Power Snatch 135/95
9 BFB

Tuesday

The 90 seconds allows for a bit more recovery time than the traditional EMOM. Rx’d is 2 squat cleans, with two reps every 90 seconds you get a chance to get in some quality lifts. For ADV you get a chance to go a little heavier with the 1 rep every 90 seconds. In either case, start light and work your way up during the 15 minutes.

For part B. we have a 9 minute Cindyesque workout in store for you. Consistency is key, even though this is a shorter workout, you should still aim to have all of your rounds take the same amount of time.

A.) Every 90 Seconds for 15 minutes
2 Squat Cleans
ADV 1 Squat Snatch

B.) 9 minute AMRAP

Rx’d
5 Pullups
7 Pushups (men) / 5 Pushups (women)
15 Jumping Air Squats

ADV & Beefy

Wednesday

The limiting factor on the weight selection will be the shoulder to overhead, make sure you are pandering to this movement with choosing your barbell weight. With the deadlifts light, make sure you are still being intentional and using proper form while lifting. When the weight is light it’s easy to move too quickly and less efficiently. Use the run as an active recovery. Stay consistent and be aware of not going out too hot. 

*Compare Sept 4, 2017

As many reps as possible in 18 mins of:

5-10-15