WOD
“Turf Toe”
15 Clean + Jerks
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Clean + Jerks
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Clean + Jerks
Weight: 155/105
15 Clean + Jerks
800 Meter Run
30 Knee Ups
800 Meter Run
30 Knee Ups
800 Meter Run
15 Clean + Jerks
800 Meter Run
30 Knee Ups
800 Meter Run
30 Knee Ups
800 Meter Run
15 Clean + Jerks
Weight: 135/95
15 Clean + Jerks
600 Meter Run
30 Leg Lifts
600 Meter Run
30 Leg Lifts
600 Meter Run
15 Clean + Jerks
600 Meter Run
30 Leg Lifts
600 Meter Run
30 Leg Lifts
600 Meter Run
15 Clean + Jerks
Weight: 115/75
WOD GUIDANCE & GOALS
Fun little ladder for ya on Hump Day! Choose a weight for the clean and jerks that you can cycle for five reps before dropping to sets of three or even fast singles. Run the 800 meters at your 5k pace (moderate, not fast!) Do bigger sets of toes to bar, your grip will get a break on your next run. Try for 20/10 or 15/10/5. On the last set of clean and jerks, hold onto that bar! Target 20 minutes.
Courtesy of CompTrain
Post Time to Comments.
HOME WOD
15 Burpees
800 Meter Run
30 Leg Lifts
800 Meter Run
30 Leg Lifts
800 Meter Run
15 Burpees
800 Meter Run
30 Leg Lifts
800 Meter Run
30 Leg Lifts
800 Meter Run
15 Burpees
ENDURANCE
Griff
2 Rounds
800 Meters
400 Meter Backwards
Foundations
Deadlift – 4×3 @ 240#
Wall Squat – 4x 0:36
24:53 75#, TTB with box
21:56 – 95# HC&J + Leg Throws
18:51 (95# Hang Clean & Jerk / 800m Row / TTB)
Foundations –
DL – 4 x 3 @ 250#
19:56
75#
Kipping knee lifts
22:45 105#, row, TTB
Foundations
4×3 DL 165#
4 Wall squats 1:10
24:39 95#, alt. t2b/ku
22:56 mcx
19:43 mcx
Deads: 170
Oh hold: 95# 1:12
Wall sit: 1:02
24:10 95#
Sllllowest toes to bar evvvvver
23:14 Mcx
25:47 mcx
that 1.5 miles may as well been a 5K.
no doubt on the run!
22:26 600 m/75#/strict knees up
Foundations:
175# 4×3
:45 wall sit 4×60%
25:15 135#
DL – 4 x 3 @245#
wall sits 4 x 1:00
Overhead Hold
4 x 60% of max hold time
@70% of Bodyweight
:40 sec @ 105# (ideal body weight 😳🤷🏼♀️)
Deadlift
4 x 3 at 75% – 155#
Wall Squat
4 x 60% of max hold time – 1:00
Back rack lunges
2 x 5/5 – 95#
2 x 5/5 – 105#
19:53, 55#, 400m run first round, then 600m row
26:43 mcx
*death*
Ripped twice so TTB slowed down, not slower than the runs though 😅😂
DL 4×3 @ 170
Wall sits 4x 1:15
24:30? 75# working on form — 22 total because shoulder gave a warning. KUs. Very moist.
22:00 MCx hot one
23:47 75#
24:39 105#, toes to barbell