Daily WOD
 | Fri, Sep 4 |  |
 | Happy Birthday: Blake P |
 | Gymversary: Dale(8) & Mari(8) & Erika R(8) |
| 260904 METCON | 260904 POST WOD | 260904 AT HOME WOD | 260904 OPTIONAL STRENGTH | 260904 OPTIONAL ACCESSORY |
260904 METCON
(Time, Int, Sc)
21-15-9 reps for time of:
Clean and jerks (65/95 lb)
Echo bike calories
– Women perform 15-12-9 calories.
Intermediate:
15-12-9 reps for time of:
Clean and jerks (65/95 lb)
Echo bike calories
– Women perform 12-9-6 calories.
Scaled:
15-10-5 reps for time of:
Clean and jerks (35/45 lb)
Echo bike calories
– Women perform 12-8-4 calories.
Masters 55+ option:
15-12-9 reps for time of:
Clean and jerks (65/95 lb)
Echo bike calories
– Women perform 15-12-9 calories.
Intended Stimulus
-5:00-7:00.
-Fast-paced effort.
-Light load on the clean and jerks that allows for 21 reps in under 1:30.
-Moderate to hard pace on each bike effort.
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260904 POST WOD
(Weight)
Post-workout strength
Until the clock hits 20:00:
Build to a heavy 1-rep power clean and jerk
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260904 AT HOME WOD
(Time)
At-home option:
21 dumbbell clean and jerks (35/50 lb)
210-meter run
15 dumbbell clean and jerks
150-meter run
9 dumbbell clean and jerks
90-meter run
– Use two dumbbells.
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260904 OPTIONAL STRENGTH
(Weight)
For load:
Front squat
1-1-1-1-1-1-1
Notes
-Welcome to week three of this Strength II cycle, where we will front squat for four weeks.
-Your goal is to find a heavy single front squat. This may not be a 1-rep max, but find your heavy 1-rep lift for the day.
-The last set should be the heaviest.
-Perform a new set every 3 minutes.
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260904 OPTIONAL ACCESSORY
(Check In)
Every 3:00 for 3 sets:
30 GHD sit-ups
Notes
-Perform the 30 reps as quickly as possible. With any remaining time in the 3 minutes, rest and prepare for the next set.
-If you have limited experience on the GHD, scale the reps and range of motion to match your capacity.
-If you do not have a GHD, perform weighted sit-ups.
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