WOD: Wednesday, August 10, 2022: Power Clean, Box Jumps

By Jessica / August 9, 2022

STRENGTH: Power Cleans (touch and go)
Build to a heavy 3-rep over 12:00.

BENCHMARK WOD: “The Hills Have Thighs”
24:00 EMOM:
Min 1: 1 Power Clean (use heaviest 3 Rep) + 4 Box Jumps + 12 Ground to Overhead
Min 2: Max Calories on Bike/Row
Min 3: Rest

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Wednesday’s WOD: Gymnastics 🤸🏾‍♀️, Rowing, Loaded Carries, Wallballs, Hang Power Snatch

STRENGTH

Gymnastics Skill Work:
– Spend 10 minutes on ONE gymnastics skill. This should be purely skill-based and NOT a hard training session.
– Goal: Perform one skill that allows you to focus on improving position/technique.

CONDITIONING

For total rounds:
Row 1k
Then 7:00 Max Rounds of:
100 Ft. Crossbody Carry

Rest 2:00

Row 1k
Then 7:00 of Max Rounds of:
15 Wall balls – athlete choose a weight they can go UB with
15 Hang Power Snatch – athlete choose a weight they can go UB with

– Goal: Find a pace that you can sustain for the entire 7:00 ramping up your intensity for the last 2:00. Loading should be light for hang power snatches.

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