Hailey
Warm-up
Coach’s choice
WOD prep
Experiment with box jumps in the warm-up. Choose a height that is challenging but allows for minimal rest between reps. Jumping or stepping off the box are both acceptable.
For the squat clean build up to a weight that allows you to complete 3 reps within :45 with excellent mechanics.
WOD
Main Site 8/17/17
AMRAP 7
5 box jumps (30,24)
3 Squat cleans (225,150)
*Score is total rounds +reps completed.
Option 2:
AMRAP 7
5 box jumps(30,24)
3 Squat cleans(175,115)
During your warm-up, take at least 3 sets to build up to your working weight. Find a weight that allows you to complete a “touch-and-go” set of 2 reps with excellent mechanics. Use this weight during the workout. If you are unable to complete 5 box jumps with little to no rest between repetitions, consider lowering the height of the box.
Option 3:
AMRAP 7
5 box jumps(20,16)
3 Squat cleans(95,65)
During your warm-up, if you can confidently perform 7 box jumps without rest, consider using a higher box for the workout. Warm up to a weight that is challenging but allows for proper technique. If at any point you are unable to complete 3 repetitions with excellent mechanics in under :45, decrease the load.
Post WOD
2 minute easy row followed by Banded hip distraction 2 minutes each side.
Jumpin’ Squat: 4 Rounds | 24″ Box | 80# Squat Clean
This was hard. Good drills for the squat clean CC!
Main Site 8/17/17
AMRAP 7
5 box jumps (30,24)
3 Squat cleans (225,150)
4 rounds + 7 @ 185
Masters Comp cash out
4 rounds 25 m sled push @205
20 over head walking plate lunges #45
Then Masters Comp wod 4
on a 3 minute clock
500m row
Max overhead walking lunge steps #45 plate
score 24 steps
Mac Strict Pull-ups: 14
WOD: 7 + 3 @ 135#