05/20/2016

Lexi working hard on her box jumps

Lexi working hard on her box jumps

WOD:

100 Double Unders
30 Lateral Bar Facing Burpees
10 Power Cleans @ 60% 1RM
1 Round

50 Double Unders
15 Lateral Bar Facing Burpees
5 Heavy Power Cleans @ 65% 1RM
2 Rounds

25 Double Unders
10 Lateral Bar Facing Burpees
3 Heavy Power Cleans @ 70% 1RM
3 Rounds

The workload for each set is the same, the difference is how the reps are distributed and the weight on the Power Cleans go up each time. There is no rest between sets.

There are a lot of Double Unders today, PLUS lateral jumping over the Barbell. Make sure that if you have any small injury that might be exacerbated by a lot of jumping, talk with your coach so we can substitute or modify your rep scheme!!

The Burpees are done lateral (sideways) to the Barbell.  You will need to jump over with a two footed jump and landing laterally.  You perform the actual Burpee this way too.

Beyond Rxd and Rxd: Depending on how heavy someone’s 1RM Power Clean is, will depend on how heavy the weight will be for the workout. We envision something like the first set of 10 being done in one or two sets and the second and third sets being able to be done unbroken.

Fitness:  use the same load across all 3 sets, so you don’t need to worry about plate changing, etc. Make it a moderate load that will challenge you for the whole workout.

If you are struggling with the lateral jumping, scaling options will be either using a one footed take off, or stepping over the barbell.

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s