WOD Blog
 | Fri, Sep 24 2021 |  |
| 210924 | 210924 COMP 1 | 210924 COMP 2 | 210924 COMP 3 |
210924
(Rounds, Rx+, Rx2)
Rx+/Rx
3-6-9-12-15-18-21 As far as possible in 15 min.
Hang Squat Cleans (Rx+95/65)(Rx75/55)
ROW (cal.)
Parallette Pass-throughs
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Rx2
3-6-9-12-15-18-21
Hang Squat Cleans (or Front Squats)
ROW (cal.)
BOXPass-throughs
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SCORE: Rounds and reps completed.
GOAL: Everyone should aim to get past the round of 18s.
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| Colette | 4+35 Rx2 | 45# | | Nancie | 7+3 | | | Dawn C | 4 plus 33 | 45 lb hang squat cleans |
|
210924 COMP 1
(Weight)
POWER CLEANS
Every 1:30 x 10 Rounds For Load:
1 Clean Pull + 1 Power Clean + 1 Hang
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STIMULUS & GOALS
• Score = Heaviest Load
• Increase loading across most sets
STRATEGY
• Before starting this session, spend 10:00 warming up your rack position. Slowly increase loading while you practice multiple sets of this complex with light all the way up to moderate weight.
• Don’t rush the transitions between movements. After the clean pull, take a few extra seconds to setup. After you finish the power clean, pause briefly in the hang power clean.
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| Dawn C | 45 lb | 4 rounds plus 33 |
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210924 COMP 2
(Weight)
2 Sets For Load:
10 Front Squats@67.5%
...THEN
1 Set For Reps:
1:00 Max Unbroken Front Squat@67.5%
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STIMULUS & GOALS
• Record the heaviest weight lifting for each set.
• Rest 1:30-2:00 between all sets
STRATEGY
• If your specific percentages are particularly challenging, consider reducing the
weight by 5-10lbs. Today’s loading should be relatively light.
You can also consider basing your off of 90% of your 1-rep max instead of 100%
of your 1-rep max.
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210924 COMP 3
(Time)
3 Rounds For Time:
1000m Run
25 GHD Sit-ups
25 Deadlifts 185/125#
- Rest 2:00 between rounds
- Time Cap = 30:00
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STIMULUS & GOALS
• 24:00-27:00 (excluding rest)
• 1000m Run < 5:00
• Moderate deadlift loading
STRATEGY
• This is an interval workout, which means that you need to push fast in each interval and maintain a similar pace across all intervals. You only have 2:00 of rest in between each set, so understand that you cannot hold a 100% max effort each run.
• If you are unsure about your capacity to maintain a similar pace across all three rounds, then stay conservative in the first set. Consider breaking up the sit-ups and deadlifts into 3 sets each.
• If you can complete these movements unbroken, then use the run to maintain
energy and reduce fatigue.
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